Goji Berry vs. Raisins
Nutrition comparison of Goji Berry and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and raisins:
- Both raisins and goji berry are high in calories, carbohydrates, dietary fiber and iron.
- Goji berry is an excellent source of Vitamin A, Vitamin C, calcium and protein.
- Raisin has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Raisin is an excellent source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and goji berry are high in calories. Goji berry has 18% more calories than raisin - raisin has 296 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 raisins for fat. Goji berry has a macronutrient ratio of 16:84:0 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Raisins | |
|---|---|---|
| Protein | 16% | 3% |
| Carbohydrates | 84% | 95% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and goji berry are high in carbohydrates. Raisin is very similar to goji berry for carbohydrates - raisin has 78.5g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both raisins and goji berry are high in dietary fiber. Goji berry has 91% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and raisin has less sugar than goji berry - goji berry has 45.6g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Goji berry is an excellent source of protein and it has 466% more protein than raisin - raisin has 2.5g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both raisins and goji berry are low in saturated fat - raisin has 0.18g 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 796% more Vitamin C than raisin - raisin has 5.4mg 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 raisin - goji berry has 8054.7ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Raisins | |
|---|---|---|
| Thiamin | ~ | 0.112 MG |
| Riboflavin | ~ | 0.182 MG |
| Niacin | ~ | 1.114 MG |
| Pantothenic acid | ~ | 0.045 MG |
| Vitamin B6 | ~ | 0.188 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 579% more calcium than raisin - raisin has 28mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both raisins and goji berry are high in iron. Goji berry has 163% more iron than raisin - raisin has 2.6mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Raisin is an excellent source of potassium and it has more potassium than goji berry - raisin has 825mg 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 Raisins (Raisins, seeded) .
Goji Berry g
()
|
Daily Values (%) |
Raisins 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 raisins or goji berry contain more calories in 100 grams?Both raisins and goji berry are high in calories. Goji berry has 20% more calories than raisin - raisin has 296 calories in 100g and goji berry has 349 calories.
Does raisins or goji berry have more carbohydrates?
By weight, both raisins and goji berry are high in carbohydrates. raisin is very similar to goji berry for carbohydrates - raisin has 78.5g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does raisins or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 580% more calcium than raisin - raisin has 28mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does raisins or goji berry contain more iron?
Both raisins and goji berry are high in iron. Goji berry has 160% more iron than raisin - raisin has 2.6mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does raisins or goji berry contain more potassium?
Raisin is a rich source of potassium and it has more potassium than goji berry - raisin has 825mg of potassium in 100 grams and goji berry does not contain significant amounts.