Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and lentils:
Both lentils and goji berry are high in calories. Goji berry has 201% more calories than lentil - lentil has 116 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is lighter in protein, heavier in carbs and similar to lentils for fat. Goji berry has a macronutrient ratio of 16:84:0 and for lentils, 31:69:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Goji Berry | Lentils | |
---|---|---|
Protein | 16% | 31% |
Carbohydrates | 84% | 69% |
Fat | ~ | ~ |
Alcohol | ~ | ~ |
Goji berry is high in carbohydrates and lentil has 74% less carbohydrates than goji berry - lentil has 20.1g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
Both lentils and goji berry are high in dietary fiber. Goji berry has 65% more dietary fiber than lentil - lentil has 7.9g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
Goji berry is high in sugar and lentil has 96% less sugar than goji berry - lentil has 1.8g of sugar per 100 grams and goji berry has 45.6g of sugar.
Both lentils and goji berry are high in protein. Goji berry has 58% more protein than lentil - lentil has 9g of protein per 100 grams and goji berry has 14.3g of protein.
Both lentils and goji berry are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Goji berry is an excellent source of Vitamin C and it has 31 times more Vitamin C than lentil - lentil has 1.5mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Goji berry is an excellent source of Vitamin A and it has more Vitamin A than lentil - goji berry has 8054.7ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Lentils and goji berry contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Lentils and goji berry contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Goji Berry | Lentils | |
---|---|---|
Thiamin | ~ | 0.169 MG |
Riboflavin | ~ | 0.073 MG |
Niacin | ~ | 1.06 MG |
Pantothenic acid | ~ | 0.638 MG |
Vitamin B6 | ~ | 0.178 MG |
Folate | ~ | 181 UG |
Goji berry is an excellent source of calcium and it has 900% more calcium than lentil - lentil has 19mg of calcium per 100 grams and goji berry has 190mg of calcium.
Both lentils and goji berry are high in iron. Goji berry has 104% more iron than lentil - lentil has 3.3mg of iron per 100 grams and goji berry has 6.8mg of iron.
Lentil is an excellent source of potassium and it has more potassium than goji berry - lentil has 369mg of potassium per 100 grams and goji berry does not contain significant amounts.
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 Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Goji Berry g
()
|
Daily Values (%) |
Cooked Lentils 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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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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 | |||