Brown Rice vs. Goji Berry
Nutrition comparison of Cooked Brown Rice 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
brown rice
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and goji berry:
- Both brown rice and goji berry are high in calories.
- Brown rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Goji berry is an excellent source of Vitamin A, Vitamin C, calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Goji Berry (Goji berries, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and goji berry are high in calories. Goji berry has 184% more calories than brown rice - brown rice has 123 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in fat and similar to goji berry for carbs. Brown rice has a macronutrient ratio of 9:84:7 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Goji Berry | |
|---|---|---|
| Protein | 9% | 16% |
| Carbohydrates | 84% | 84% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and brown rice has 67% less carbohydrates than goji berry - brown rice has 25.6g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Goji berry is an excellent source of dietary fiber and it has 713% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and brown rice has 99% less sugar than goji berry - brown rice has 0.24g 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 420% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both brown rice and goji berry are low in saturated fat - brown rice has 0.26g 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 more Vitamin C than brown rice - goji berry has 48.4mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Goji berry is an excellent source of Vitamin A and it has more Vitamin A than brown rice - goji berry has 8054.7ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and goji berry contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Brown rice and goji berry contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Brown Rice | Goji Berry | |
|---|---|---|
| Thiamin | 0.178 MG | ~ |
| Riboflavin | 0.069 MG | ~ |
| Niacin | 2.561 MG | ~ |
| Pantothenic acid | 0.38 MG | ~ |
| Vitamin B6 | 0.123 MG | ~ |
| Folate | 9 UG | ~ |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 62 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 11 times more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Brown rice has more potassium than goji berry - brown rice has 86mg 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Goji Berry (Goji berries, dried) .
Cooked Brown Rice 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 brown rice or goji berry contain more calories in 100 grams?Both brown rice and goji berry are high in calories. Goji berry has 180% more calories than brown rice - brown rice has 123 calories in 100g and goji berry has 349 calories.
Does brown rice or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and brown rice has 70% fewer carbohydrates than goji berry - brown rice has 25.6g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does brown rice or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 62 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does brown rice or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 11 times more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and goji berry has 6.8mg of iron.