Cornmeal vs. Goji Berry
Nutrition comparison of Cornmeal and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and goji berry:
- Both cornmeal and goji berry are high in calories, carbohydrates, dietary fiber, iron and protein.
- Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cornmeal is an excellent source of potassium.
- Goji berry is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Goji Berry (Goji berries, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and goji berry are high in calories. Cornmeal has a little more calories (10%) than goji berry by weight - cornmeal has 384 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, cornmeal is lighter in protein, lighter in carbs and heavier in fat compared to goji berry per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Goji Berry | |
|---|---|---|
| Protein | 10% | 16% |
| Carbohydrates | 76% | 84% |
| Fat | 14% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and goji berry are high in carbohydrates. Cornmeal is very similar to cornmeal for carbohydrates - cornmeal has 72.9g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both cornmeal and goji berry are high in dietary fiber. Goji berry has 38% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and cornmeal has 97% less sugar than goji berry - cornmeal has 1.6g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Both cornmeal and goji berry are high in protein. Goji berry has 45% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Goji berry has less saturated fat than cornmeal - cornmeal has 1g 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 cornmeal - goji berry has 48.4mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Goji berry is an excellent source of Vitamin A and it has more Vitamin A than cornmeal - goji berry has 8054.7ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal has more Vitamin E than goji berry - cornmeal has 0.37mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Cornmeal and goji berry contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cornmeal | Goji Berry | |
|---|---|---|
| Thiamin | 0.3 MG | ~ |
| Riboflavin | 0.093 MG | ~ |
| Niacin | 2.47 MG | ~ |
| Pantothenic acid | 0.595 MG | ~ |
| Vitamin B6 | 0.59 MG | ~ |
| Folate | 34 UG | ~ |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 30 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both cornmeal and goji berry are high in iron. Goji berry has 127% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has more potassium than goji berry - cornmeal has 322mg 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: Cornmeal (Cornmeal, yellow (Navajo)) and Goji Berry (Goji berries, dried) .
Cornmeal 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 cornmeal or goji berry contain more calories in 100 grams?Both cornmeal and goji berry are high in calories. Cornmeal has a little more calories ( 10%) than goji berry by weight - cornmeal has 384 calories in 100g and goji berry has 349 calories.
Does cornmeal or goji berry have more carbohydrates?
By weight, both cornmeal and goji berry are high in carbohydrates. cornmeal is very similar to cornmeal for carbohydrates - cornmeal has 72.9g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does cornmeal or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 30 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does cornmeal or goji berry contain more iron?
Both cornmeal and goji berry are high in iron. Goji berry has 130% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does cornmeal or goji berry contain more potassium?
Cornmeal is a rich source of potassium and it has more potassium than goji berry - cornmeal has 322mg of potassium in 100 grams and goji berry does not contain significant amounts.