Goji Berry vs. Sunflower Seeds
Nutrition comparison of Goji Berry and Sunflower 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
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and sunflower seeds:
- Both sunflower seeds and goji berry are high in calcium, calories, dietary fiber, iron and protein.
- Goji berry is an excellent source of Vitamin A and Vitamin C.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of potassium.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and goji berry are high in calories. Sunflower seed has 77% more calories than goji berry - sunflower seed has 619 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 sunflower seeds per calorie. Goji berry has a macronutrient ratio of 16:84:1 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Sunflower Seeds | |
|---|---|---|
| Protein | 16% | 10% |
| Carbohydrates | 84% | 12% |
| Fat | 1% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and sunflower seed has 73% less carbohydrates than goji berry - sunflower seed has 20.6g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Both sunflower seeds and goji berry are high in dietary fiber. Goji berry has 13% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and sunflower seed has less sugar than goji berry - goji berry has 45.6g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and goji berry are high in protein. Sunflower seed has 21% more protein than goji berry - sunflower seed has 17.2g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and goji berry has less saturated fat than sunflower seed - sunflower seed has 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 33 times more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Goji berry is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - goji berry has 8054.7ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Sunflower Seeds | |
|---|---|---|
| Thiamin | ~ | 0.325 MG |
| Riboflavin | ~ | 0.285 MG |
| Niacin | ~ | 4.198 MG |
| Pantothenic acid | ~ | 7.056 MG |
| Vitamin B6 | ~ | 0.805 MG |
| Folate | ~ | 238 UG |
Minerals
calcium
Both sunflower seeds and goji berry are high in calcium. Goji berry has 233% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both sunflower seeds and goji berry are high in iron. Sunflower seed is very similar to goji berry for iron - sunflower seed has 6.8mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has more potassium than goji berry - sunflower seed has 491mg of potassium per 100 grams and goji berry does not contain significant amounts.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Goji Berry or Sunflower Seeds .
Note: The specific food items compared are: Goji Berry (Goji berries, dried) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Goji Berry g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or goji berry contain more calories in 100 grams?Both sunflower seeds and goji berry are high in calories. Sunflower seed has 80% more calories than goji berry - sunflower seed has 619 calories in 100g and goji berry has 349 calories.
Does sunflower seeds or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than goji berry - sunflower seed has 20.6g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does sunflower seeds or goji berry contain more calcium?
Both sunflower seeds and goji berry are high in calcium. Goji berry has 230% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does sunflower seeds or goji berry contain more iron?
Both sunflower seeds and goji berry are high in iron. Sunflower seed is very similar to goji berry for iron - sunflower seed has 6.8mg of iron in 100 grams and goji berry has 6.8mg of iron.
Does sunflower seeds or goji berry contain more potassium?
Sunflower seed is a rich source of potassium and it has more potassium than goji berry - sunflower seed has 491mg of potassium in 100 grams and goji berry does not contain significant amounts.