Trout vs. Goji Berry
Nutrition comparison of Cooked Trout and Goji Berry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
goji berry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and goji berry:
- Both goji berry and trout are high in calories and protein.
- Goji berry is an excellent source of Vitamin C, calcium, dietary fiber and iron.
- Trout has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
- Trout has signficantly more Vitamin A than goji berry.
- Trout has signficantly more Vitamin D than goji berry.
- Trout is an excellent source of potassium.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Goji Berry (Goji berries, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both goji berry and trout are high in calories. Goji berry has 70% more calories than trout - goji berry has 349 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is much heavier in protein, much lighter in carbs and much heavier in fat compared to goji berry per calorie. Trout has a macronutrient ratio of 49:0:51 and for goji berry, 16:84:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Goji Berry | |
|---|---|---|
| Protein | 49% | 16% |
| Carbohydrates | ~ | 84% |
| Fat | 51% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and trout has 100% less carbohydrates than goji berry - goji berry has 77.1g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Goji berry is an excellent source of dietary fiber and it has more dietary fiber than trout - goji berry has 13g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Goji berry is high in sugar and trout has 100% less sugar than goji berry - goji berry has 45.6g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both goji berry and trout are high in protein. Trout has 71% more protein than goji berry - goji berry has 14.3g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Goji berry has less saturated fat than trout - trout has 2.2g of saturated fat per 100 grams and goji berry does not contain significant amounts.
cholesterol
Goji berry has less cholesterol than trout - trout has 72mg of cholesterol 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 13 times more Vitamin C than trout - goji berry has 48.4mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than goji berry - trout has 87ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin D
Trout has signficantly more Vitamin D than goji berry - trout has 64.6iu of Vitamin D per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Trout has more Vitamin E than goji berry - trout has 3.3mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Trout and goji berry contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Trout has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Trout | Goji Berry | |
|---|---|---|
| Thiamin | 0.14 MG | ~ |
| Riboflavin | 0.11 MG | ~ |
| Niacin | 6.811 MG | ~ |
| Vitamin B6 | 0.375 MG | ~ |
| Folate | 12 UG | ~ |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 513% more calcium than trout - goji berry has 190mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Goji berry is an excellent source of iron and it has 16 times more iron than trout - goji berry has 6.8mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Trout is an excellent source of potassium and it has more potassium than goji berry - trout has 463mg 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: Trout (Trout, cooked, NS as to cooking method) and Goji Berry (Goji berries, dried) .
Cooked Trout 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 goji berry or trout contain more calories in 100 grams?Both goji berry and trout are high in calories. Goji berry has 70% more calories than trout - goji berry has 349 calories in 100g and trout has 205 calories.
Is goji berry or trout better for protein?
Both goji berry and trout are high in protein. Trout has 70% more protein than goji berry - goji berry has 14.3g of protein per 100 grams and trout has 24.4g of protein.
Does goji berry or trout have more carbohydrates?
By weight, goji berry is high in carbohydrates and trout has 100% fewer carbohydrates than goji berry - goji berry has 77.1g of carbs for 100g and trout has 0.1g of carbohydrates.
Does goji berry or trout contain more calcium?
Goji berry is a rich source of calcium and it has 510% more calcium than trout - goji berry has 190mg of calcium in 100 grams and trout has 31mg of calcium.
Does goji berry or trout contain more iron?
Goji berry is an abundant source of iron and it has 16 times more iron than trout - goji berry has 6.8mg of iron in 100 grams and trout has 0.39mg of iron.
Does trout or goji berry contain more potassium?
Trout is a rich source of potassium and it has more potassium than goji berry - trout has 463mg of potassium in 100 grams and goji berry does not contain significant amounts.