Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and spinach:
Goji berry is high in calories and spinach has 93% less calories than goji berry - spinach has 23 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Goji berry has a macronutrient ratio of 16:84:1 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Goji Berry | Spinach | |
---|---|---|
Protein | 16% | 39% |
Carbohydrates | 84% | 49% |
Fat | 1% | 12% |
Alcohol | ~ | ~ |
Goji berry is high in carbohydrates and spinach has 95% less carbohydrates than goji berry - spinach has 3.6g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
Both spinach and goji berry are high in dietary fiber. Goji berry has 491% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
Goji berry is high in sugar and spinach has 99% less sugar than goji berry - spinach has 0.42g of sugar per 100 grams and goji berry has 45.6g of sugar.
Goji berry is an excellent source of protein and it has 399% more protein than spinach - spinach has 2.9g of protein per 100 grams and goji berry has 14.3g of protein.
Both spinach and goji berry are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Both spinach and goji berry are high in Vitamin C. Goji berry has 72% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Spinach is an excellent source of Vitamin A and it has more Vitamin A than goji berry - spinach has 469ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Spinach has more Vitamin E than goji berry - spinach has 2mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Spinach is an excellent source of Vitamin K and it has more Vitamin K than goji berry - spinach has 482.9ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Goji Berry | Spinach | |
---|---|---|
Thiamin | ~ | 0.078 MG |
Riboflavin | ~ | 0.189 MG |
Niacin | ~ | 0.724 MG |
Pantothenic acid | ~ | 0.065 MG |
Vitamin B6 | ~ | 0.195 MG |
Folate | ~ | 194 UG |
Both spinach and goji berry are high in calcium. Goji berry has 92% more calcium than spinach - spinach has 99mg of calcium per 100 grams and goji berry has 190mg of calcium.
Both spinach and goji berry are high in iron. Goji berry has 151% more iron than spinach - spinach has 2.7mg of iron per 100 grams and goji berry has 6.8mg of iron.
Spinach is an excellent source of potassium and it has more potassium than goji berry - spinach has 558mg of potassium per 100 grams and goji berry does not contain significant amounts.
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Goji Berry or Spinach .
Note: The specific food items compared are: Goji Berry (Goji berries, dried) and Spinach (Spinach, raw) .
Goji Berry g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
---|---|---|---|---|---|---|---|
KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
|
5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
|
5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
|
5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||