Beef vs. Goji Berry
Nutrition comparison of Cooked Beef and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and goji berry:
- Both beef and goji berry are high in calories, iron and protein.
- Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Beef is a great source of potassium.
- Goji berry is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Goji Berry (Goji berries, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and goji berry are high in calories. Goji berry has 26% more calories than beef - beef has 277 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to goji berry per calorie. Beef has a macronutrient ratio of 38:0:62 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Goji Berry | |
|---|---|---|
| Protein | 38% | 16% |
| Carbohydrates | ~ | 84% |
| Fat | 62% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and beef has less carbohydrates than goji berry - goji berry has 77.1g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Goji berry is an excellent source of dietary fiber and it has more dietary fiber than beef - goji berry has 13g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Goji berry is high in sugar and beef has less sugar than goji berry - goji berry has 45.6g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and goji berry are high in protein. Beef has 78% more protein than goji berry - beef has 25.4g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Beef is high in saturated fat and goji berry has less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and goji berry does not contain significant amounts.
trans fat
Goji berry has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and goji berry does not contain significant amounts.
cholesterol
Goji berry has less cholesterol than beef - beef has 88mg of cholesterol 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 more Vitamin C than beef - goji berry has 48.4mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and goji berry contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin D
Beef and goji berry contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Beef and goji berry contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Beef and goji berry contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Beef | Goji Berry | |
|---|---|---|
| Thiamin | 0.051 MG | ~ |
| Riboflavin | 0.176 MG | ~ |
| Niacin | 4.537 MG | ~ |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | ~ |
| Folate | 11 UG | ~ |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 443% more calcium than beef - beef has 35mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both beef and goji berry are high in iron. Goji berry has 202% more iron than beef - beef has 2.3mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Beef is a great source of potassium and it has more potassium than goji berry - beef has 275mg 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Goji Berry (Goji berries, dried) .
Cooked Beef g
()
|
Daily Values (%) |
Goji Berry 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 beef or goji berry contain more calories in 100 grams?Both beef and goji berry are high in calories. Goji berry has 30% more calories than beef - beef has 277 calories in 100g and goji berry has 349 calories.
Is beef or goji berry better for protein?
Both beef and goji berry are high in protein. Beef has 80% more protein than goji berry - beef has 25.4g of protein per 100 grams and goji berry has 14.3g of protein.
Does goji berry or beef have more carbohydrates?
By weight, goji berry is high in carbohydrates and beef has fewer carbohydrates than goji berry - goji berry has 77.1g of carbs for 100g and beef has no carbs..
Does beef or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 440% more calcium than beef - beef has 35mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does beef or goji berry contain more iron?
Both beef and goji berry are high in iron. Goji berry has 200% more iron than beef - beef has 2.3mg of iron in 100 grams and goji berry has 6.8mg of iron.