Goji Berry vs. Pistachio
Nutrition comparison of Goji Berry and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and pistachio:
- Both pistachio and goji berry are high in calcium, calories, dietary fiber, iron and protein.
- Goji berry is an excellent source of Vitamin C.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and goji berry are high in calories. Pistachio has 64% more calories than goji berry - pistachio has 572 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 pistachio for protein. Goji berry has a macronutrient ratio of 16:84:0 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Pistachio | |
|---|---|---|
| Protein | 16% | 14% |
| Carbohydrates | 84% | 19% |
| Fat | ~ | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and pistachio has 63% less carbohydrates than goji berry - pistachio has 28.3g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both pistachio and goji berry are high in dietary fiber. Goji berry has 26% more dietary fiber than pistachio - pistachio has 10.3g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and pistachio has 83% less sugar than goji berry - pistachio has 7.7g of sugar per 100 grams and goji berry has 45.6g of sugar.
Protein
protein
Both pistachio and goji berry are high in protein. Pistachio has 48% more protein than goji berry - pistachio has 21.1g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and goji berry has less saturated fat than pistachio - pistachio has 5.6g 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 15 times more Vitamin C than pistachio - pistachio has 3mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than goji berry - pistachio has 13ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Pistachio has more Vitamin E than goji berry - pistachio has 2.2mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Pistachio has more Vitamin K than goji berry - pistachio has 13.2ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Pistachio | |
|---|---|---|
| Thiamin | ~ | 0.695 MG |
| Riboflavin | ~ | 0.234 MG |
| Niacin | ~ | 1.373 MG |
| Pantothenic acid | ~ | 0.513 MG |
| Vitamin B6 | ~ | 1.122 MG |
| Folate | ~ | 51 UG |
Minerals
calcium
Both pistachio and goji berry are high in calcium. Goji berry has 78% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both pistachio and goji berry are high in iron. Goji berry has 69% more iron than pistachio - pistachio has 4mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Pistachio is an excellent source of potassium and it has more potassium than goji berry - pistachio has 1007mg 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Goji Berry g
()
|
Daily Values (%) |
Pistachio 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 pistachio or goji berry contain more calories in 100 grams?Both pistachio and goji berry are high in calories. Pistachio has 60% more calories than goji berry - pistachio has 572 calories in 100g and goji berry has 349 calories.
Does pistachio or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and pistachio has 60% fewer carbohydrates than goji berry - pistachio has 28.3g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does pistachio or goji berry contain more calcium?
Both pistachio and goji berry are high in calcium. Goji berry has 80% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does pistachio or goji berry contain more iron?
Both pistachio and goji berry are high in iron. Goji berry has 70% more iron than pistachio - pistachio has 4mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does pistachio or goji berry contain more potassium?
Pistachio is a rich source of potassium and it has more potassium than goji berry - pistachio has 1007mg of potassium in 100 grams and goji berry does not contain significant amounts.