Goji Berry vs. Sweet Potatoes
Nutrition comparison of Goji Berry and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and sweet potatoes:
- Both sweet potatoes and goji berry are high in dietary fiber.
- Goji berry is an excellent source of Vitamin C, calcium, iron and protein.
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and sweet potato has 75% less calories than goji berry - sweet potato has 86 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is heavier in protein, lighter in carbs and similar to sweet potatoes for fat. Goji berry has a macronutrient ratio of 16:84:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Sweet Potatoes | |
|---|---|---|
| Protein | 16% | 7% |
| Carbohydrates | 84% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and sweet potato has 74% less carbohydrates than goji berry - sweet potato has 20.1g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both sweet potatoes and goji berry are high in dietary fiber. Goji berry has 333% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and sweet potato has 91% less sugar than goji berry - sweet potato has 4.2g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Goji berry is an excellent source of protein and it has 808% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both sweet potatoes and goji berry are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Goji berry is an excellent source of Vitamin C and it has 19 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than goji berry - sweet potato has 709ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Sweet potatoes and goji berry contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Sweet potatoes and goji berry contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Sweet Potatoes | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | ~ | 0.061 MG |
| Niacin | ~ | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | ~ | 0.209 MG |
| Folate | ~ | 11 UG |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 533% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 10 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has more potassium than goji berry - sweet potato has 337mg of potassium per 100 grams and goji berry does not contain significant amounts.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Goji Berry (Goji berries, dried) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Goji Berry g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
|
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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or goji berry contain more calories in 100 grams?Goji berry is high in calories and sweet potato has 80% less calories than goji berry - sweet potato has 86 calories in 100g and goji berry has 349 calories.
Does sweet potatoes or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and sweet potato has 70% fewer carbohydrates than goji berry - sweet potato has 20.1g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does sweet potatoes or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 530% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does sweet potatoes or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 10 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does sweet potatoes or goji berry contain more potassium?
Sweet potato is a rich source of potassium and it has more potassium than goji berry - sweet potato has 337mg of potassium in 100 grams and goji berry does not contain significant amounts.