Oats vs. Goji Berry
Nutrition comparison of Oats and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and goji berry:
- Both oats and goji berry are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- Goji berry is an excellent source of Vitamin A and Vitamin C.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is an excellent source of potassium.
USDA sources for nutritional information: Oats (Oats (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 oats and goji berry are high in calories. Oat has 11% more calories than goji berry - oat has 389 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, oats is lighter in carbs, heavier in fat and similar to goji berry for protein. Oats has a macronutrient ratio of 17:67:16 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Goji Berry | |
|---|---|---|
| Protein | 17% | 16% |
| Carbohydrates | 67% | 84% |
| Fat | 16% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both oats and goji berry are high in carbohydrates. Goji berry has 16% more carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both oats and goji berry are high in dietary fiber. Goji berry has 23% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and oat has less sugar than goji berry - goji berry has 45.6g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and goji berry are high in protein. Oat has 18% more protein than goji berry - oat has 16.9g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Goji berry has less saturated fat than oat - oat has 1.2g 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 oat - goji berry has 48.4mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Goji berry is an excellent source of Vitamin A and it has more Vitamin A than oat - goji berry has 8054.7ug of Vitamin A per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Goji Berry | |
|---|---|---|
| Thiamin | 0.763 MG | ~ |
| Riboflavin | 0.139 MG | ~ |
| Niacin | 0.961 MG | ~ |
| Pantothenic acid | 1.349 MG | ~ |
| Vitamin B6 | 0.119 MG | ~ |
| Folate | 56 UG | ~ |
Minerals
calcium
Both oats and goji berry are high in calcium. Goji berry has 252% more calcium than oat - oat has 54mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both oats and goji berry are high in iron. Goji berry has 44% more iron than oat - oat has 4.7mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Oat is an excellent source of potassium and it has more potassium than goji berry - oat has 429mg 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Goji Berry (Goji berries, dried) .
Oats 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 oats or goji berry contain more calories in 100 grams?Both oats and goji berry are high in calories. Oat has 10% more calories than goji berry - oat has 389 calories in 100g and goji berry has 349 calories.
Does oats or goji berry have more carbohydrates?
By weight, both oats and goji berry are high in carbohydrates. goji berry has 20% more carbohydrates than oat - oat has 66.3g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does oats or goji berry contain more calcium?
Both oats and goji berry are high in calcium. Goji berry has 250% more calcium than oat - oat has 54mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does oats or goji berry contain more iron?
Both oats and goji berry are high in iron. Goji berry has 40% more iron than oat - oat has 4.7mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does oats or goji berry contain more potassium?
Oat is a rich source of potassium and it has more potassium than goji berry - oat has 429mg of potassium in 100 grams and goji berry does not contain significant amounts.