Goji Berry vs. Hemp Seeds
Nutrition comparison of Goji Berry and Hemp 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
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and hemp seeds:
- Both hemp seeds and goji berry are high in calcium, calories, dietary fiber, iron and protein.
- Goji berry has signficantly less saturated fat than hemp seed.
- Goji berry is an excellent source of Vitamin C.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Hemp seed is an excellent source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and goji berry are high in calories. Hemp seed has 58% more calories than goji berry - hemp seed has 553 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Hemp Seeds | |
|---|---|---|
| Protein | 16% | 21% |
| Carbohydrates | 84% | 6% |
| Fat | ~ | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and hemp seed has 89% less carbohydrates than goji berry - hemp seed has 8.7g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both hemp seeds and goji berry are high in dietary fiber. Goji berry has 225% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and hemp seed has 97% less sugar than goji berry - hemp seed has 1.5g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Both hemp seeds and goji berry are high in protein. Hemp seed has 121% more protein than goji berry - hemp seed has 31.6g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Goji berry has signficantly less saturated fat than hemp seed - hemp seed has 4.6g 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 95 times more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Hemp seeds and goji berry contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Hemp seed has more Vitamin E than goji berry - hemp seed has 0.8mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Goji Berry | Hemp Seeds | |
|---|---|---|
| Thiamin | ~ | 1.275 MG |
| Riboflavin | ~ | 0.285 MG |
| Niacin | ~ | 9.2 MG |
| Vitamin B6 | ~ | 0.6 MG |
| Folate | ~ | 110 UG |
Minerals
calcium
Both hemp seeds and goji berry are high in calcium. Goji berry has 171% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both hemp seeds and goji berry are high in iron. Hemp seed has 17% more iron than goji berry - hemp seed has 8mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has more potassium than goji berry - hemp seed has 1200mg 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 Hemp Seeds (Seeds, hemp seed, hulled) .
Goji Berry g
()
|
Daily Values (%) |
Hemp 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 hemp seeds or goji berry contain more calories in 100 grams?Both hemp seeds and goji berry are high in calories. Hemp seed has 60% more calories than goji berry - hemp seed has 553 calories in 100g and goji berry has 349 calories.
Does hemp seeds or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and hemp seed has 90% fewer carbohydrates than goji berry - hemp seed has 8.7g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does hemp seeds or goji berry contain more calcium?
Both hemp seeds and goji berry are high in calcium. Goji berry has 170% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does hemp seeds or goji berry contain more iron?
Both hemp seeds and goji berry are high in iron. Hemp seed has 20% more iron than goji berry - hemp seed has 8mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does hemp seeds or goji berry contain more potassium?
Hemp seed is a rich source of potassium and it has more potassium than goji berry - hemp seed has 1200mg of potassium in 100 grams and goji berry does not contain significant amounts.