Goji berry vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between goji berries and chia seeds?

Goji berries are richer in vitamin A and vitamin C, yet chia seeds are richer in fiber, calcium, and iron.
Goji berries' daily need coverage for vitamin A is 535% higher.
Goji berries have 30 times more vitamin C than chia seeds. Goji berries have 48.4mg of vitamin C, while chia seeds have 1.6mg.
Chia seeds contain less sodium.

We used Goji berries, dried and Seeds, chia seeds, dried types in this comparison.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Goji berry

Chia seeds

Contains more CalciumCalcium	+232.1%
Contains more IronIron	+13.5%
Contains less SodiumSodium	-94.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Goji berry

Chia seeds

Contains more Vitamin CVitamin C

+2925%

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B6 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat		23.665g	158%
Phosphorus		860mg	123%
Manganese		2.723mg	118%
Copper		0.924mg	103%
Selenium		55.2µg	100%
Fiber	13g	34.4g	86%
Magnesium		335mg	80%
Vitamin B3		8.83mg	55%
Vitamin C	48.4mg	1.6mg	52%
Vitamin B1		0.62mg	52%
Fats	0.39g	30.74g	47%
Calcium	190mg	631mg	44%
Zinc		4.58mg	42%
Saturated fat	0g	3.33g	15%
Vitamin B2		0.17mg	13%
Carbs	77.06g	42.12g	12%
Potassium		407mg	12%
Iron	6.8mg	7.72mg	12%
Sodium	298mg	16mg	12%
Folate		49µg	12%
Calories	349kcal	486kcal	7%
Monounsaturated fat		2.309g	6%
Protein	14.26g	16.54g	5%
Vitamin E		0.5mg	3%
Protein per 100 calories	4.1g	3.4g	N/A
Calories per 10 g protein	245kcal	294kcal	N/A
Weight per 100 calories	29g	21g	N/A
Unsaturated / Saturated Fat ratio		7.8	N/A
Net carbs	64.06g	7.72g	N/A
Sugar	45.61g		N/A
Trans fat	0g	0.14g	N/A
Tryptophan		0.436mg	0%
Threonine	0.358mg	0.709mg	0%
Isoleucine	0.261mg	0.801mg	0%
Leucine	0.456mg	1.371mg	0%
Lysine	0.233mg	0.97mg	0%
Methionine	0.087mg	0.588mg	0%
Phenylalanine	0.271mg	1.016mg	0%
Valine	0.316mg	0.95mg	0%
Histidine	0.157mg	0.531mg	0%
Omega-3 - ALA		17.83g	N/A
Omega-6 - Linoleic acid		5.835g	N/A