Goji Berry vs. Pecan
Nutrition comparison of Goji Berry and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and pecan:
- Both pecan and goji berry are high in calcium, calories, dietary fiber, iron and protein.
- Goji berry is an excellent source of Vitamin C.
- Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pecan is an excellent source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and goji berry are high in calories. Pecan has 98% more calories than goji berry - pecan has 691 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 pecan per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Pecan | |
|---|---|---|
| Protein | 16% | 5% |
| Carbohydrates | 84% | 8% |
| Fat | ~ | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and pecan has 82% less carbohydrates than goji berry - pecan has 13.9g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both pecan and goji berry are high in dietary fiber. Goji berry has 35% more dietary fiber than pecan - pecan has 9.6g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and pecan has 91% less sugar than goji berry - pecan has 4g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Both pecan and goji berry are high in protein. Goji berry has 56% more protein than pecan - pecan has 9.2g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Pecan is high in saturated fat and goji berry has less saturated fat than pecan - pecan has 6.2g 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 43 times more Vitamin C than pecan - pecan has 1.1mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Pecan and goji berry contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Pecan has more Vitamin E than goji berry - pecan has 1.4mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Pecan and goji berry contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Pecan has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Pecan | |
|---|---|---|
| Thiamin | ~ | 0.66 MG |
| Riboflavin | ~ | 0.13 MG |
| Niacin | ~ | 1.167 MG |
| Pantothenic acid | ~ | 0.863 MG |
| Vitamin B6 | ~ | 0.21 MG |
| Folate | ~ | 22 UG |
Minerals
calcium
Both pecan and goji berry are high in calcium. Goji berry has 171% more calcium than pecan - pecan has 70mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both pecan and goji berry are high in iron. Goji berry has 169% more iron than pecan - pecan has 2.5mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Pecan is an excellent source of potassium and it has more potassium than goji berry - pecan has 410mg 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 Pecan (Nuts, pecans) .
Goji Berry g
()
|
Daily Values (%) |
Pecan 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 pecan or goji berry contain more calories in 100 grams?Both pecan and goji berry are high in calories. Pecan has 100% more calories than goji berry - pecan has 691 calories in 100g and goji berry has 349 calories.
Does pecan or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and pecan has 80% fewer carbohydrates than goji berry - pecan has 13.9g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does pecan or goji berry contain more calcium?
Both pecan and goji berry are high in calcium. Goji berry has 170% more calcium than pecan - pecan has 70mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does pecan or goji berry contain more iron?
Both pecan and goji berry are high in iron. Goji berry has 170% more iron than pecan - pecan has 2.5mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does pecan or goji berry contain more potassium?
Pecan is a rich source of potassium and it has more potassium than goji berry - pecan has 410mg of potassium in 100 grams and goji berry does not contain significant amounts.