Goji Berry vs. Hazelnut

Nutrition comparison of Goji Berry and Hazelnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of goji berry versus hazelnut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in goji berry and hazelnut:

  • Both hazelnut and goji berry are high in calcium, calories, dietary fiber, iron and protein.
  • Goji berry has signficantly less saturated fat than hazelnut.
  • Goji berry is an excellent source of Vitamin C.
  • Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Hazelnut is an excellent source of Vitamin E and potassium.
Detailed nutritional comparison of goji berry and hazelnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Goji Berry src
Image of Hazelnut src

Calories and Carbs

calories

Both hazelnut and goji berry are high in calories. Hazelnut has 85% more calories than goji berry - hazelnut has 646 calories per 100 grams and goji berry has 349 calories.

For macronutrient ratios, goji berry is heavier in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Goji Berry Hazelnut
Protein 16% 9%
Carbohydrates 84% 10%
Fat ~ 81%
Alcohol ~ ~

carbohydrates

Goji berry is high in carbohydrates and hazelnut has 77% less carbohydrates than goji berry - hazelnut has 17.6g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.

dietary fiber

Both hazelnut and goji berry are high in dietary fiber. Goji berry has 38% more dietary fiber than hazelnut - hazelnut has 9.4g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.

sugar

Goji berry is high in sugar and hazelnut has 89% less sugar than goji berry - hazelnut has 4.9g of sugar per 100 grams and goji berry has 45.6g of sugar.

Protein

protein

Both hazelnut and goji berry are high in protein. Hazelnut has a little more protein (5%) than goji berry by weight - hazelnut has 15g of protein per 100 grams and goji berry has 14.3g of protein.

Fat

saturated fat

Goji berry has signficantly less saturated fat than hazelnut - hazelnut has 4.5g 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 11 times more Vitamin C than hazelnut - hazelnut has 3.8mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.

Vitamin A

Hazelnut and goji berry contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.

Vitamin E

Hazelnut is an excellent source of Vitamin E and it has more Vitamin E than goji berry - hazelnut has 15.3mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.

The B Vitamins

Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Goji Berry Hazelnut
Thiamin ~ 0.338 MG
Riboflavin ~ 0.123 MG
Niacin ~ 2.05 MG
Pantothenic acid ~ 0.923 MG
Vitamin B6 ~ 0.62 MG
Folate ~ 88 UG

Minerals

calcium

Both hazelnut and goji berry are high in calcium. Goji berry has 54% more calcium than hazelnut - hazelnut has 123mg of calcium per 100 grams and goji berry has 190mg of calcium.

iron

Both hazelnut and goji berry are high in iron. Goji berry has 55% more iron than hazelnut - hazelnut has 4.4mg of iron per 100 grams and goji berry has 6.8mg of iron.

potassium

Hazelnut is an excellent source of potassium and it has more potassium than goji berry - hazelnut has 755mg 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 Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .

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FAQ

Does hazelnut or goji berry contain more calories in 100 grams?
Both hazelnut and goji berry are high in calories. Hazelnut has 90% more calories than goji berry - hazelnut has 646 calories in 100g and goji berry has 349 calories.

Does hazelnut or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and hazelnut has 80% fewer carbohydrates than goji berry - hazelnut has 17.6g of carbs for 100g and goji berry has 77.1g of carbohydrates.

Does hazelnut or goji berry contain more calcium?
Both hazelnut and goji berry are high in calcium. Goji berry has 50% more calcium than hazelnut - hazelnut has 123mg of calcium in 100 grams and goji berry has 190mg of calcium.

Does hazelnut or goji berry contain more iron?
Both hazelnut and goji berry are high in iron. Goji berry has 60% more iron than hazelnut - hazelnut has 4.4mg of iron in 100 grams and goji berry has 6.8mg of iron.

Does hazelnut or goji berry contain more potassium?
Hazelnut is a rich source of potassium and it has more potassium than goji berry - hazelnut has 755mg of potassium in 100 grams and goji berry does not contain significant amounts.