Goji Berry vs. Tofu
Nutrition comparison of Goji Berry and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and tofu:
- Both tofu and goji berry are high in calcium, iron and protein.
- Goji berry is an excellent source of Vitamin A, Vitamin C and dietary fiber.
- Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and tofu has 78% less calories than goji berry - tofu has 76 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 much lighter in fat compared to tofu per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Tofu | |
|---|---|---|
| Protein | 16% | 39% |
| Carbohydrates | 84% | 9% |
| Fat | ~ | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and tofu has 98% less carbohydrates than goji berry - tofu has 1.9g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Goji berry is an excellent source of dietary fiber and it has 42 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and tofu has 99% less sugar than goji berry - tofu has 0.62g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Both tofu and goji berry are high in protein. Goji berry has 76% more protein than tofu - tofu has 8.1g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both tofu and goji berry are low in saturated fat - tofu has 0.69g 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 tofu - tofu 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 tofu - goji berry has 8054.7ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and goji berry contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Tofu and goji berry contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Tofu | |
|---|---|---|
| Thiamin | ~ | 0.081 MG |
| Riboflavin | ~ | 0.052 MG |
| Niacin | ~ | 0.195 MG |
| Pantothenic acid | ~ | 0.068 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | ~ | 15 UG |
Minerals
calcium
Both tofu and goji berry are high in calcium. Tofu has 84% more calcium than goji berry - tofu has 350mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both tofu and goji berry are high in iron. Goji berry has 27% more iron than tofu - tofu has 5.4mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Tofu has more potassium than goji berry - tofu has 121mg 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Goji Berry 6g
(
tbsp
)
|
Daily Values (%) |
Tofu 248g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 20KCAL 1% |
|
5% | calories | 840% |
|
188KCAL 9% | |
| 4.3G 2% |
|
5% | carbohydrates | 7% |
|
4.6G 2% | |
| 0.73G 3% |
|
5% | dietary fiber | 1% |
|
0.74G 3% | |
| 2.6G | 73% | sugar | 5% | 1.5G | |||
|
|
5% | total fat | >999% |
|
12G 19% | ||
|
|
5% | saturated fat | >999% |
|
1.7G 10% | ||
| 5% | monounsaturated fat | >999% | 2.6G | ||||
| 5% | polyunsaturated fat | >999% | 6.7G | ||||
| 17MG 1% |
|
5% | sodium | 5% |
|
17MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 451UG 64% |
|
>999% | Vitamin A | 5% |
|
||
| 2.7MG 4% |
|
980% | Vitamin C | 5% |
|
0.25MG 0.3% | |
| 11MG 1% |
|
5% | calcium | >999% |
|
868MG 87% | |
| 0.38MG 2% |
|
5% | iron | >999% |
|
13MG 74% | |
|
|
5% | magnesium | >999% |
|
74MG 24% | ||
|
|
5% | potassium | >999% |
|
300MG 13% | ||
|
|
5% | thiamin (Vit B1) | >999% |
|
0.2MG 18% | ||
|
|
5% | riboflavin (Vit B2) | >999% |
|
0.13MG 12% | ||
|
|
5% | niacin (Vit B3) | >999% |
|
0.48MG 4% | ||
|
|
5% | Vitamin B6 | >999% |
|
0.12MG 9% | ||
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.17MG 3% | ||
|
|
5% | folate (Vit B9) | >999% |
|
37UG 9% | ||
|
|
5% | Vitamin E | >999% |
|
0.02MG 0.2% | ||
|
|
5% | Vitamin K | >999% |
|
6UG 7% | ||
| 0.8G 2% |
|
5% | protein | >999% |
|
20G 40% | |
|
|
5% | choline | >999% |
|
71MG 17% | ||
|
|
5% | copper | >999% |
|
0.48MG 40% | ||
|
|
5% | manganese | >999% |
|
1.5MG 83% | ||
|
|
5% | phosphorus | >999% |
|
241MG 34% | ||
|
|
5% | selenium | >999% |
|
22UG 40% | ||
|
|
5% | zinc | >999% |
|
2MG 25% | ||
| 0.42G | 5% | Water | >999% | 210G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does tofu or goji berry contain more calories in 100 grams?Goji berry is high in calories and tofu has 80% less calories than goji berry - tofu has 76 calories in 100g and goji berry has 349 calories.
Is tofu or goji berry better for protein?
Both tofu and goji berry are high in protein. Goji berry has 80% more protein than tofu - tofu has 8.1g of protein per 100 grams and goji berry has 14.3g of protein.
Does tofu or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and tofu has 100% fewer carbohydrates than goji berry - tofu has 1.9g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does tofu or goji berry contain more calcium?
Both tofu and goji berry are high in calcium. Tofu has 80% more calcium than goji berry - tofu has 350mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does tofu or goji berry contain more iron?
Both tofu and goji berry are high in iron. Goji berry has 30% more iron than tofu - tofu has 5.4mg of iron in 100 grams and goji berry has 6.8mg of iron.