Goji Berry vs. Spinach
Nutrition comparison of Goji Berry and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and spinach:
- Both spinach and goji berry are high in Vitamin C, calcium, dietary fiber and iron.
- Goji berry is an excellent source of protein.
- Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spinach is an excellent source of Vitamin A, Vitamin K and potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and spinach has 93% less calories than goji berry - spinach has 23 calories per 100 grams and goji berry has 349 calories.
| Goji Berry | Spinach | |
|---|---|---|
| Protein | 16% | 40% |
| Carbohydrates | 84% | 49% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and spinach has 95% less carbohydrates than goji berry - spinach has 3.6g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both spinach and goji berry are high in dietary fiber. Goji berry has 491% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and spinach has 99% less sugar than goji berry - spinach has 0.42g 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 399% more protein than spinach - spinach has 2.9g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both spinach and goji berry are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Both spinach and goji berry are high in Vitamin C. Goji berry has 72% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than goji berry - spinach has 469ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than goji berry - spinach has 2mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than goji berry - spinach has 482.9ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Spinach | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | ~ | 0.189 MG |
| Niacin | ~ | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | ~ | 0.195 MG |
| Folate | ~ | 194 UG |
Minerals
calcium
Both spinach and goji berry are high in calcium. Goji berry has 92% more calcium than spinach - spinach has 99mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both spinach and goji berry are high in iron. Goji berry has 151% more iron than spinach - spinach has 2.7mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Spinach is an excellent source of potassium and it has more potassium than goji berry - spinach has 558mg 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 Spinach (Spinach, raw) .
Goji Berry g
()
|
Daily Values (%) |
Spinach 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 spinach or goji berry contain more calories in 100 grams?Goji berry is high in calories and spinach has 90% less calories than goji berry - spinach has 23 calories in 100g and goji berry has 349 calories.
Is spinach or goji berry better for protein?
Goji berry is a fantastic source of protein and it has 400% more protein than spinach - spinach has 2.9g of protein per 100 grams and goji berry has 14.3g of protein.
Does spinach or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and spinach has 100% fewer carbohydrates than goji berry - spinach has 3.6g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does spinach or goji berry contain more calcium?
Both spinach and goji berry are high in calcium. Goji berry has 90% more calcium than spinach - spinach has 99mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does spinach or goji berry contain more iron?
Both spinach and goji berry are high in iron. Goji berry has 150% more iron than spinach - spinach has 2.7mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does spinach or goji berry contain more potassium?
Spinach is a rich source of potassium and it has more potassium than goji berry - spinach has 558mg of potassium in 100 grams and goji berry does not contain significant amounts.