Goji Berry vs. Walnut
Nutrition comparison of Goji Berry and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and walnut:
- Both walnut and goji berry are high in calcium, calories, dietary fiber, iron and protein.
- Goji berry is an excellent source of Vitamin C.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is an excellent source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and goji berry are high in calories. Walnut has 87% more calories than goji berry - walnut has 654 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 walnut per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Walnut | |
|---|---|---|
| Protein | 16% | 9% |
| Carbohydrates | 84% | 8% |
| Fat | ~ | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and walnut has 82% less carbohydrates than goji berry - walnut has 13.7g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both walnut and goji berry are high in dietary fiber. Goji berry has 94% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and walnut has 94% less sugar than goji berry - walnut has 2.6g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Both walnut and goji berry are high in protein. Walnut has a little more protein (7%) than goji berry by weight - walnut has 15.2g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Walnut is high in saturated fat and goji berry has less saturated fat than walnut - walnut has 6.1g 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 36 times more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Walnut and goji berry contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than goji berry - walnut has 0.7mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Walnut and goji berry contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Walnut | |
|---|---|---|
| Thiamin | ~ | 0.341 MG |
| Riboflavin | ~ | 0.15 MG |
| Niacin | ~ | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | ~ | 0.537 MG |
| Folate | ~ | 98 UG |
Minerals
calcium
Both walnut and goji berry are high in calcium. Goji berry has 94% more calcium than walnut - walnut has 98mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both walnut and goji berry are high in iron. Goji berry has 134% more iron than walnut - walnut has 2.9mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Walnut is an excellent source of potassium and it has more potassium than goji berry - walnut has 441mg 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 Walnut (Nuts, walnuts, english) .
Goji Berry g
()
|
Daily Values (%) |
Walnut 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 walnut or goji berry contain more calories in 100 grams?Both walnut and goji berry are high in calories. Walnut has 90% more calories than goji berry - walnut has 654 calories in 100g and goji berry has 349 calories.
Does walnut or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and walnut has 80% fewer carbohydrates than goji berry - walnut has 13.7g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does walnut or goji berry contain more calcium?
Both walnut and goji berry are high in calcium. Goji berry has 90% more calcium than walnut - walnut has 98mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does walnut or goji berry contain more iron?
Both walnut and goji berry are high in iron. Goji berry has 130% more iron than walnut - walnut has 2.9mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does walnut or goji berry contain more potassium?
Walnut is a rich source of potassium and it has more potassium than goji berry - walnut has 441mg of potassium in 100 grams and goji berry does not contain significant amounts.