Goji Berry vs Pumpkin Seed
Nutrition Comparison per 100g
Goji Berry 7
vs 3 Pumpkin Seed
Fruits vs Nuts & Seeds
Side-by-Side Nutrition Facts
| Nutrient | Goji Berry | Pumpkin Seed | Better |
|---|---|---|---|
| Calories | 349kcal | 559kcal | Goji Berry |
| Protein | 14.3g | 30.2g | Pumpkin Seed |
| Total Fat | 0.4g | 49.1g | Goji Berry |
| Carbohydrates | 77.1g | 10.7g | Goji Berry |
| Fiber | 13g | 6g | Goji Berry |
| Sugar | 45.6g | 1.4g | Pumpkin Seed |
| Vitamin C | 48.4mg | 1.9mg | Goji Berry |
| Calcium | 190mg | 46mg | Goji Berry |
| Iron | 6.8mg | 8.8mg | Pumpkin Seed |
| Potassium | 1132mg | 809mg | Goji Berry |
Macronutrient Breakdown
Goji Berry
Protein: 14.3g Fat: 0.4g Carbs: 77.1g
Pumpkin Seed
Protein: 30.2g Fat: 49.1g Carbs: 10.7g
Data Source
Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.
Goji Berry vs Pumpkin Seed — Key Takeaway
Goji Berry has 210 fewer calories per 100g than Pumpkin Seed, making it the lighter option. For protein, Pumpkin Seed leads with 30.2g per 100g. Goji Berry is the better source of fiber at 13g per 100g. Goji Berry provides 48.4mg of vitamin C.
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