Goji Berry vs. Pine Nut
Nutrition comparison of Goji Berry and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and pine nut:
- Both pine nut and goji berry are high in calories, dietary fiber, iron and protein.
- Goji berry has signficantly less saturated fat than pine nut.
- Goji berry is an excellent source of Vitamin C and calcium.
- Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and goji berry are high in calories. Pine nut has 93% more calories than goji berry - pine nut has 673 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Pine Nut | |
|---|---|---|
| Protein | 16% | 8% |
| Carbohydrates | 84% | 7% |
| Fat | ~ | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and pine nut has 83% less carbohydrates than goji berry - pine nut has 13.1g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both pine nut and goji berry are high in dietary fiber. Goji berry has 251% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and pine nut has 92% less sugar than goji berry - pine nut has 3.6g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Both pine nut and goji berry are high in protein. Pine nut is very similar to pine nut for protein - pine nut has 13.7g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Goji berry has signficantly less saturated fat than pine nut - pine nut has 4.9g 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 59 times more Vitamin C than pine nut - pine nut has 0.8mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Pine nut and goji berry contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than goji berry - pine nut has 9.3mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than goji berry - pine nut has 53.9ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Pine Nut | |
|---|---|---|
| Thiamin | ~ | 0.364 MG |
| Riboflavin | ~ | 0.227 MG |
| Niacin | ~ | 4.387 MG |
| Pantothenic acid | ~ | 0.313 MG |
| Vitamin B6 | ~ | 0.094 MG |
| Folate | ~ | 34 UG |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 10 times more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both pine nut and goji berry are high in iron. Goji berry has 23% more iron than pine nut - pine nut has 5.5mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Pine nut is an excellent source of potassium and it has more potassium than goji berry - pine nut has 597mg 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 Pine Nut (Nuts, pine nuts, dried) .
Goji Berry g
()
|
Daily Values (%) |
Pine Nut 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 pine nut or goji berry contain more calories in 100 grams?Both pine nut and goji berry are high in calories. Pine nut has 90% more calories than goji berry - pine nut has 673 calories in 100g and goji berry has 349 calories.
Does pine nut or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and pine nut has 80% fewer carbohydrates than goji berry - pine nut has 13.1g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does pine nut or goji berry contain more calcium?
Goji berry is a rich source of calcium and it has 10 times more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does pine nut or goji berry contain more iron?
Both pine nut and goji berry are high in iron. Goji berry has 20% more iron than pine nut - pine nut has 5.5mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does pine nut or goji berry contain more potassium?
Pine nut is a rich source of potassium and it has more potassium than goji berry - pine nut has 597mg of potassium in 100 grams and goji berry does not contain significant amounts.