Goji Berry vs. Pumpkin Seeds
Nutrition comparison of Goji Berry and Pumpkin 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
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and pumpkin seeds:
- Both pumpkin seeds and goji berry are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- Goji berry has signficantly less saturated fat than pumpkin seed.
- Goji berry is an excellent source of Vitamin C.
- Pumpkin seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pumpkin seed is an excellent source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and goji berry are high in calories. Pumpkin seed has 28% more calories than goji berry - pumpkin seed has 446 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 pumpkin seeds for protein. Goji berry has a macronutrient ratio of 16:84:0 and for pumpkin seeds, 16:46:39 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Pumpkin Seeds | |
|---|---|---|
| Protein | 16% | 16% |
| Carbohydrates | 84% | 46% |
| Fat | ~ | 39% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and goji berry are high in carbohydrates. Goji berry has 43% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both pumpkin seeds and goji berry are high in dietary fiber. Pumpkin seed has 42% more dietary fiber than goji berry - pumpkin seed has 18.4g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and pumpkin seed has less sugar than goji berry - goji berry has 45.6g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and goji berry are high in protein. Pumpkin seed has 30% more protein than goji berry - pumpkin seed has 18.6g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Goji berry has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g 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 160 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Pumpkin seeds and goji berry contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Pumpkin seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Pumpkin Seeds | |
|---|---|---|
| Thiamin | ~ | 0.034 MG |
| Riboflavin | ~ | 0.052 MG |
| Niacin | ~ | 0.286 MG |
| Pantothenic acid | ~ | 0.056 MG |
| Vitamin B6 | ~ | 0.037 MG |
| Folate | ~ | 9 UG |
Minerals
calcium
Both pumpkin seeds and goji berry are high in calcium. Goji berry has 245% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both pumpkin seeds and goji berry are high in iron. Goji berry has 105% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has more potassium than goji berry - pumpkin seed has 919mg 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Goji Berry g
()
|
Daily Values (%) |
Pumpkin 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 pumpkin seeds or goji berry contain more calories in 100 grams?Both pumpkin seeds and goji berry are high in calories. Pumpkin seed has 30% more calories than goji berry - pumpkin seed has 446 calories in 100g and goji berry has 349 calories.
Does pumpkin seeds or goji berry have more carbohydrates?
By weight, both pumpkin seeds and goji berry are high in carbohydrates. goji berry has 40% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does pumpkin seeds or goji berry contain more calcium?
Both pumpkin seeds and goji berry are high in calcium. Goji berry has 250% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does pumpkin seeds or goji berry contain more iron?
Both pumpkin seeds and goji berry are high in iron. Goji berry has 110% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does pumpkin seeds or goji berry contain more potassium?
Pumpkin seed is a rich source of potassium and it has more potassium than goji berry - pumpkin seed has 919mg of potassium in 100 grams and goji berry does not contain significant amounts.