Goji Berry vs. Pomegranate Juice
Nutrition comparison of Goji Berry and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and pomegranate juice:
- Goji berry is an excellent source of Vitamin A, Vitamin C, calcium, dietary fiber, iron and protein.
- Pomegranate juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and pomegranate juice has 85% less calories than goji berry - pomegranate juice has 54 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is heavier in protein, lighter in carbs and lighter in fat compared to pomegranate juice per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Pomegranate Juice | |
|---|---|---|
| Protein | 16% | 1% |
| Carbohydrates | 84% | 94% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and pomegranate juice has 83% less carbohydrates than goji berry - pomegranate juice has 13.1g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Goji berry is an excellent source of dietary fiber and it has 129 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and pomegranate juice has 72% less sugar than goji berry - pomegranate juice has 12.7g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Goji berry is an excellent source of protein and it has 94 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Both pomegranate juice and goji berry are low in saturated fat - pomegranate juice has 0.08g 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 483 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg 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 pomegranate juice - goji berry has 8054.7ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice has more Vitamin E than goji berry - pomegranate juice has 0.38mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Pomegranate juice has more Vitamin K than goji berry - pomegranate juice has 10.4ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Pomegranate juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Pomegranate Juice | |
|---|---|---|
| Thiamin | ~ | 0.015 MG |
| Riboflavin | ~ | 0.015 MG |
| Niacin | ~ | 0.233 MG |
| Pantothenic acid | ~ | 0.285 MG |
| Vitamin B6 | ~ | 0.04 MG |
| Folate | ~ | 24 UG |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 16 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Goji berry is an excellent source of iron and it has 67 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has more potassium than goji berry - pomegranate juice has 214mg 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 Pomegranate Juice (Pomegranate juice, bottled) .
Goji Berry g
()
|
Daily Values (%) |
Pomegranate Juice 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 pomegranate juice or goji berry contain more calories in 100 grams?Goji berry is high in calories and pomegranate juice has 90% less calories than goji berry - pomegranate juice has 54 calories in 100g and goji berry has 349 calories.
Does pomegranate juice or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and pomegranate juice has 80% fewer carbohydrates than goji berry - pomegranate juice has 13.1g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does pomegranate juice or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 16 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does pomegranate juice or goji berry contain more iron?
Goji berry is an abundant source of iron and it has 67 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron in 100 grams and goji berry has 6.8mg of iron.