Goji Berry vs. Flaxseeds
Nutrition comparison of Goji Berry and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and flaxseeds:
- Both flaxseeds and goji berry are high in calcium, calories, dietary fiber, iron and protein.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of potassium.
- Goji berry has signficantly less saturated fat than flaxseed.
- Goji berry is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and goji berry are high in calories. Flaxseed has 53% more calories than goji berry - flaxseed has 534 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 flaxseeds for protein. Goji berry has a macronutrient ratio of 16:84:0 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Flaxseeds | |
|---|---|---|
| Protein | 16% | 13% |
| Carbohydrates | 84% | 21% |
| Fat | ~ | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and flaxseed has 63% less carbohydrates than goji berry - flaxseed has 28.9g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both flaxseeds and goji berry are high in dietary fiber. Flaxseed has 110% more dietary fiber than goji berry - flaxseed has 27.3g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and flaxseed has 97% less sugar than goji berry - flaxseed has 1.6g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Both flaxseeds and goji berry are high in protein. Flaxseed has 28% more protein than goji berry - flaxseed has 18.3g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Goji berry has signficantly less saturated fat than flaxseed - flaxseed 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 79 times more Vitamin C than flaxseed - flaxseed has 0.6mg 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 flaxseed - goji berry has 8054.7ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and goji berry contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Flaxseeds and goji berry contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Flaxseeds | |
|---|---|---|
| Thiamin | ~ | 1.644 MG |
| Riboflavin | ~ | 0.161 MG |
| Niacin | ~ | 3.08 MG |
| Pantothenic acid | ~ | 0.985 MG |
| Vitamin B6 | ~ | 0.473 MG |
| Folate | ~ | 87 UG |
Minerals
calcium
Both flaxseeds and goji berry are high in calcium. Flaxseed has 34% more calcium than goji berry - flaxseed has 255mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both flaxseeds and goji berry are high in iron. Goji berry has 19% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has more potassium than goji berry - flaxseed has 813mg 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 Flaxseeds (Seeds, flaxseed) .
Goji Berry g
()
|
Daily Values (%) |
Flaxseeds 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 % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 flaxseeds or goji berry contain more calories in 100 grams?Both flaxseeds and goji berry are high in calories. Flaxseed has 50% more calories than goji berry - flaxseed has 534 calories in 100g and goji berry has 349 calories.
Does flaxseeds or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and flaxseed has 60% fewer carbohydrates than goji berry - flaxseed has 28.9g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does flaxseeds or goji berry contain more calcium?
Both flaxseeds and goji berry are high in calcium. Flaxseed has 30% more calcium than goji berry - flaxseed has 255mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does flaxseeds or goji berry contain more iron?
Both flaxseeds and goji berry are high in iron. Goji berry has 20% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does flaxseeds or goji berry contain more potassium?
Flaxseed is a rich source of potassium and it has more potassium than goji berry - flaxseed has 813mg of potassium in 100 grams and goji berry does not contain significant amounts.