Goji Berry vs. Kiwi
Nutrition comparison of Goji Berry and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and kiwi:
- Both kiwi and goji berry are high in Vitamin C and dietary fiber.
- Goji berry is an excellent source of calcium, iron and protein.
- Kiwi has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kiwi is an excellent source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and kiwi has 83% less calories than goji berry - kiwi has 61 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is heavier in protein, lighter in fat and similar to kiwi for carbs. Goji berry has a macronutrient ratio of 16:84:0 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Kiwi | |
|---|---|---|
| Protein | 16% | 7% |
| Carbohydrates | 84% | 87% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and kiwi has 81% less carbohydrates than goji berry - kiwi has 14.7g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both kiwi and goji berry are high in dietary fiber. Goji berry has 333% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and kiwi has 80% less sugar than goji berry - kiwi has 9g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Goji berry is an excellent source of protein and it has 11 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both kiwi and goji berry are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Both kiwi and goji berry are high in Vitamin C. Kiwi has 92% more Vitamin C than goji berry - kiwi has 92.7mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Kiwi and goji berry contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Kiwi has more Vitamin E than goji berry - kiwi has 1.5mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than goji berry - kiwi has 40.3ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Kiwi has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Kiwi | |
|---|---|---|
| Thiamin | ~ | 0.027 MG |
| Riboflavin | ~ | 0.025 MG |
| Niacin | ~ | 0.341 MG |
| Pantothenic acid | ~ | 0.183 MG |
| Vitamin B6 | ~ | 0.063 MG |
| Folate | ~ | 25 UG |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 459% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 20 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Kiwi is an excellent source of potassium and it has more potassium than goji berry - kiwi has 312mg 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 Kiwi (Kiwifruit, green, raw) .
Goji Berry g
()
|
Daily Values (%) |
Kiwi 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 kiwi or goji berry contain more calories in 100 grams?Goji berry is high in calories and kiwi has 80% less calories than goji berry - kiwi has 61 calories in 100g and goji berry has 349 calories.
Does kiwi or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and kiwi has 80% fewer carbohydrates than goji berry - kiwi has 14.7g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does kiwi or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 460% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does kiwi or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 20 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does kiwi or goji berry contain more potassium?
Kiwi is a rich source of potassium and it has more potassium than goji berry - kiwi has 312mg of potassium in 100 grams and goji berry does not contain significant amounts.