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.
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.
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 16:84:1 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 | 1% | 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 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 Goji Berry or Hazelnut .
Note: The specific food items compared are: Goji Berry (Goji berries, dried) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
Goji Berry 100g
(
100 g
)
|
Daily Values (%) |
Hazelnut 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 349KCAL 18% |
|
5% | calories | 85% |
|
646KCAL 32% | |
| 77G 31% |
|
328% | carbohydrates | 5% |
|
18G 7% | |
| 13G 52% |
|
38% | dietary fiber | 5% |
|
9.4G 38% | |
| 46G | 839% | sugar | 5% | 4.9G | |||
| 0.39G 1% |
|
5% | total fat | >999% |
|
62G 98% | |
|
|
5% | saturated fat | >999% |
|
4.5G 25% | ||
| 5% | monounsaturated fat | >999% | 47G | ||||
| 5% | polyunsaturated fat | >999% | 8.5G | ||||
| 298MG 20% |
|
>999% | sodium | 5% |
|
||
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
3UG 0.4% | ||
| 48MG 65% |
|
>999% | Vitamin C | 5% |
|
3.8MG 5% | |
| 190MG 19% |
|
54% | calcium | 5% |
|
123MG 12% | |
| 6.8MG 38% |
|
55% | iron | 5% |
|
4.4MG 24% | |
|
|
5% | magnesium | >999% |
|
173MG 56% | ||
|
|
5% | potassium | >999% |
|
755MG 33% | ||
|
|
5% | thiamin (Vit B1) | >999% |
|
0.34MG 31% | ||
|
|
5% | riboflavin (Vit B2) | >999% |
|
0.12MG 11% | ||
|
|
5% | niacin (Vit B3) | >999% |
|
2.1MG 15% | ||
|
|
5% | Vitamin B6 | >999% |
|
0.62MG 48% | ||
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.92MG 19% | ||
|
|
5% | folate (Vit B9) | >999% |
|
88UG 22% | ||
|
|
5% | Vitamin E | >999% |
|
15MG 102% | ||
| 14G 29% |
|
5% | protein | 7% |
|
15G 30% | |
|
|
5% | copper | >999% |
|
1.8MG 146% | ||
|
|
5% | manganese | >999% |
|
5.6MG 308% | ||
|
|
5% | phosphorus | >999% |
|
310MG 44% | ||
|
|
5% | selenium | >999% |
|
4.1UG 8% | ||
|
|
5% | zinc | >999% |
|
2.5MG 31% | ||
| 7.5G | 200% | Water | 5% | 2.5G | |||
| 5% | Starch | >999% | 1.1G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, choline, Vitamin K, cholesterol, trans fat. |
|||||||
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.