Goji Berry vs. Edamame
Nutrition comparison of Goji Berry and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and edamame:
- Both edamame and goji berry are high in calcium, calories, dietary fiber, iron and protein.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Edamame is an excellent source of potassium.
- Goji berry is an excellent source of Vitamin C.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and goji berry are high in calories. Goji berry has 188% more calories than edamame - edamame has 121 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Edamame | |
|---|---|---|
| Protein | 16% | 37% |
| Carbohydrates | 84% | 27% |
| Fat | ~ | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and edamame has 88% less carbohydrates than goji berry - edamame has 8.9g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both edamame and goji berry are high in dietary fiber. Goji berry has 150% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and edamame has 95% less sugar than goji berry - edamame has 2.2g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Both edamame and goji berry are high in protein. Goji berry has 20% more protein than edamame - edamame has 11.9g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both edamame and goji berry are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and goji berry does not contain significant amounts.
trans fat
Both edamame and goji berry are low in trans fat - edamame has 0.01g of trans 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 693% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than goji berry - edamame has 15ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Edamame has more Vitamin E than goji berry - edamame has 0.68mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than goji berry - edamame has 26.7ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Edamame | |
|---|---|---|
| Thiamin | ~ | 0.2 MG |
| Riboflavin | ~ | 0.155 MG |
| Niacin | ~ | 0.915 MG |
| Pantothenic acid | ~ | 0.395 MG |
| Vitamin B6 | ~ | 0.1 MG |
| Folate | ~ | 311 UG |
Minerals
calcium
Both edamame and goji berry are high in calcium. Goji berry has 202% more calcium than edamame - edamame has 63mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both edamame and goji berry are high in iron. Goji berry has 200% more iron than edamame - edamame has 2.3mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Edamame is an excellent source of potassium and it has more potassium than goji berry - edamame has 436mg 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 Edamame (Edamame, frozen, prepared) .
Goji Berry g
()
|
Daily Values (%) |
Edamame 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 edamame or goji berry contain more calories in 100 grams?Both edamame and goji berry are high in calories. Goji berry has 190% more calories than edamame - edamame has 121 calories in 100g and goji berry has 349 calories.
Is edamame or goji berry better for protein?
Both edamame and goji berry are high in protein. Goji berry has 20% more protein than edamame - edamame has 11.9g of protein per 100 grams and goji berry has 14.3g of protein.
Does edamame or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and edamame has 90% fewer carbohydrates than goji berry - edamame has 8.9g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does edamame or goji berry contain more calcium?
Both edamame and goji berry are high in calcium. Goji berry has 200% more calcium than edamame - edamame has 63mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does edamame or goji berry contain more iron?
Both edamame and goji berry are high in iron. Goji berry has 200% more iron than edamame - edamame has 2.3mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does edamame or goji berry contain more potassium?
Edamame is a rich source of potassium and it has more potassium than goji berry - edamame has 436mg of potassium in 100 grams and goji berry does not contain significant amounts.