Granola vs. Goji Berry
Nutrition comparison of Granola and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and goji berry:
- Both granola and goji berry are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- Goji berry has signficantly less saturated fat than granola.
- Goji berry is an excellent source of Vitamin C.
- Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E and potassium.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Goji Berry (Goji berries, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and goji berry are high in calories. Granola has 40% more calories than goji berry - granola has 489 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, granola is lighter in protein, much lighter in carbs and much heavier in fat compared to goji berry per calorie. Granola has a macronutrient ratio of 11:44:45 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Goji Berry | |
|---|---|---|
| Protein | 11% | 16% |
| Carbohydrates | 44% | 84% |
| Fat | 45% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both granola and goji berry are high in carbohydrates. Goji berry has 43% more carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both granola and goji berry are high in dietary fiber. Goji berry has 46% more dietary fiber than granola - granola has 8.9g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and granola has 57% less sugar than goji berry - granola has 19.8g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Both granola and goji berry are high in protein. Granola is very similar to granola for protein - granola has 13.7g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Goji berry has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and goji berry does not contain significant amounts.
trans fat
Both granola and goji berry are low in trans fat - granola has 0.02g 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 39 times more Vitamin C than granola - granola has 1.2mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Granola and goji berry contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has more Vitamin E than goji berry - granola has 11.1mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Granola has more Vitamin K than goji berry - granola has 5.3ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Granola | Goji Berry | |
|---|---|---|
| Thiamin | 0.548 MG | ~ |
| Riboflavin | 0.354 MG | ~ |
| Niacin | 2.739 MG | ~ |
| Pantothenic acid | 0.752 MG | ~ |
| Vitamin B6 | 0.37 MG | ~ |
| Folate | 84 UG | ~ |
Minerals
calcium
Both granola and goji berry are high in calcium. Goji berry has 150% more calcium than granola - granola has 76mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both granola and goji berry are high in iron. Goji berry has 72% more iron than granola - granola has 4mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Granola is an excellent source of potassium and it has more potassium than goji berry - granola has 539mg 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: Granola (Cereals ready-to-eat, granola, homemade) and Goji Berry (Goji berries, dried) .
Granola 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 granola or goji berry contain more calories in 100 grams?Both granola and goji berry are high in calories. Granola has 40% more calories than goji berry - granola has 489 calories in 100g and goji berry has 349 calories.
Does granola or goji berry have more carbohydrates?
By weight, both granola and goji berry are high in carbohydrates. goji berry has 40% more carbohydrates than granola - granola has 53.9g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does granola or goji berry contain more calcium?
Both granola and goji berry are high in calcium. Goji berry has 150% more calcium than granola - granola has 76mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does granola or goji berry contain more iron?
Both granola and goji berry are high in iron. Goji berry has 70% more iron than granola - granola has 4mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does granola or goji berry contain more potassium?
Granola is a rich source of potassium and it has more potassium than goji berry - granola has 539mg of potassium in 100 grams and goji berry does not contain significant amounts.