Goji Berry vs. Lentils
Nutrition comparison of Goji Berry and Cooked Lentils
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, dietary fiber, iron and protein.
- Goji berry is an excellent source of Vitamin A, Vitamin C and calcium.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is an excellent source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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 | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
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: 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 % |
|
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 lentils or goji berry contain more calories in 100 grams?Both lentils and goji berry are high in calories. Goji berry has 200% more calories than lentil - lentil has 116 calories in 100g and goji berry has 349 calories.
Is lentils or goji berry better for protein?
Both lentils and goji berry are high in protein. Goji berry has 60% more protein than lentil - lentil has 9g of protein per 100 grams and goji berry has 14.3g of protein.
Does lentils or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and lentil has 70% fewer carbohydrates than goji berry - lentil has 20.1g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does lentils or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 900% more calcium than lentil - lentil has 19mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does lentils or goji berry contain more iron?
Both lentils and goji berry are high in iron. Goji berry has 100% more iron than lentil - lentil has 3.3mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does lentils or goji berry contain more potassium?
Lentil is a rich source of potassium and it has more potassium than goji berry - lentil has 369mg of potassium in 100 grams and goji berry does not contain significant amounts.