Whole Wheat Bread vs. Goji Berry
Nutrition comparison of Whole Wheat Bread and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and goji berry:
- Both whole wheat bread and goji berry are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- Goji berry is an excellent source of Vitamin A and Vitamin C.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of potassium.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Goji Berry (Goji berries, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and goji berry are high in calories. Goji berry has 32% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, lighter in carbs and heavier in fat compared to goji berry per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for goji berry, 16:84:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Goji Berry | |
|---|---|---|
| Protein | 20% | 16% |
| Carbohydrates | 66% | 84% |
| Fat | 14% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and goji berry are high in carbohydrates. Goji berry has 78% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both whole wheat bread and goji berry are high in dietary fiber. Goji berry has 76% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and whole wheat bread has 86% less sugar than goji berry - whole wheat bread has 6.4g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Both whole wheat bread and goji berry are high in protein. Whole wheat bread is very similar to whole wheat bread for protein - whole wheat bread has 13.4g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both whole wheat bread and goji berry are low in saturated fat - whole wheat bread has 0.87g 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 483 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Goji berry is an excellent source of Vitamin A and it has more Vitamin A than whole wheat bread - goji berry has 8054.7ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than goji berry - whole wheat bread has 0.37mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Whole wheat bread and goji berry contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Goji Berry | |
|---|---|---|
| Thiamin | 0.279 MG | ~ |
| Riboflavin | 0.131 MG | ~ |
| Niacin | 4.042 MG | ~ |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | ~ |
| Folate | 75 UG | ~ |
Minerals
calcium
Both whole wheat bread and goji berry are high in calcium. Goji berry has 84% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both whole wheat bread and goji berry are high in iron. Goji berry has 172% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has more potassium than goji berry - whole wheat bread has 230mg of potassium per 100 grams and goji berry does not contain significant amounts.
Customize your serving size
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 Whole Wheat Bread or Goji Berry .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Goji Berry (Goji berries, dried) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Goji Berry 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 whole wheat bread or goji berry contain more calories in 100 grams?Both whole wheat bread and goji berry are high in calories. Goji berry has 30% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and goji berry has 349 calories.
Does whole wheat bread or goji berry have more carbohydrates?
By weight, both whole wheat bread and goji berry are high in carbohydrates. goji berry has 80% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does whole wheat bread or goji berry contain more calcium?
Both whole wheat bread and goji berry are high in calcium. Goji berry has 80% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does whole wheat bread or goji berry contain more iron?
Both whole wheat bread and goji berry are high in iron. Goji berry has 170% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and goji berry has 6.8mg of iron.