Goji Berry vs. Chia Seeds
Nutrition comparison of Goji Berry and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and chia seeds:
- Both chia seeds and goji berry are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- Chia seed has more thiamin, riboflavin, niacin and folate.
- Chia seed is an excellent source of potassium.
- Goji berry is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and goji berry are high in calories. Chia seed has 39% more calories than goji berry - chia seed has 486 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is much heavier in carbs, much lighter in fat and similar to chia seeds for protein. Goji berry has a macronutrient ratio of 16:84:0 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Chia Seeds | |
|---|---|---|
| Protein | 16% | 13% |
| Carbohydrates | 84% | 33% |
| Fat | ~ | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Both chia seeds and goji berry are high in carbohydrates. Goji berry has 83% more carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both chia seeds and goji berry are high in dietary fiber. Chia seed has 165% more dietary fiber than goji berry - chia seed has 34.4g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and chia seed has less sugar than goji berry - goji berry has 45.6g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and goji berry are high in protein. Chia seed has 16% more protein than goji berry - chia seed has 16.5g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Goji berry has less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and goji berry does not contain significant amounts.
trans fat
Both chia seeds and goji berry are low in trans fat - chia seed has 0.14g of trans 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 29 times more Vitamin C than chia seed - chia seed has 1.6mg 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 chia seed - goji berry has 8054.7ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than goji berry - chia seed has 0.5mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate.
| Goji Berry | Chia Seeds | |
|---|---|---|
| Thiamin | ~ | 0.62 MG |
| Riboflavin | ~ | 0.17 MG |
| Niacin | ~ | 8.83 MG |
| Folate | ~ | 49 UG |
Minerals
calcium
Both chia seeds and goji berry are high in calcium. Chia seed has 232% more calcium than goji berry - chia seed has 631mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both chia seeds and goji berry are high in iron. Chia seed has 14% more iron than goji berry - chia seed has 7.7mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Chia seed is an excellent source of potassium and it has more potassium than goji berry - chia seed has 407mg 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 Chia Seeds (Seeds, chia seeds, dried) .
Goji Berry g
()
|
Daily Values (%) |
Chia Seeds 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 chia seeds or goji berry contain more calories in 100 grams?Both chia seeds and goji berry are high in calories. Chia seed has 40% more calories than goji berry - chia seed has 486 calories in 100g and goji berry has 349 calories.
Does chia seeds or goji berry have more carbohydrates?
By weight, both chia seeds and goji berry are high in carbohydrates. goji berry has 80% more carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does chia seeds or goji berry contain more calcium?
Both chia seeds and goji berry are high in calcium. Chia seed has 230% more calcium than goji berry - chia seed has 631mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does chia seeds or goji berry contain more iron?
Both chia seeds and goji berry are high in iron. Chia seed has 10% more iron than goji berry - chia seed has 7.7mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does chia seeds or goji berry contain more potassium?
Chia seed is a rich source of potassium and it has more potassium than goji berry - chia seed has 407mg of potassium in 100 grams and goji berry does not contain significant amounts.