Goji berries vs pomegranate: which is healthier?
They are about equally nutrient-dense: goji berries scores 63/100 and pomegranate 65/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Goji berries
349 kcal per 100 g. 5 tbsp: 28 g
Pomegranate
83 kcal per 100 g. 1/2 cup arils: 87 g
Which to pick for your goal
- Fewer caloriesPomegranate349 vs 83 kcal per 100 g
- More proteinGoji berries14 vs 1.7 g per 100 g
- More fiberGoji berries13 vs 4 g per 100 g
- Less sugarPomegranate46 vs 14 g per 100 g
- More potassiumPomegranate0 vs 236 mg per 100 g
- Less saturated fatAbout even0 vs 0.1 g per 100 g
Nutrition side by side
| Nutrient | Goji berries, 100 g | Pomegranate, 100 g | Goji berries, 28 g | Pomegranate, 87 g |
|---|---|---|---|---|
| Calories | 349 kcal | 83 kcal | 98 kcal | 72 kcal |
| Protein | 14 g | 1.7 g | 4 g | 1.5 g |
| Carbohydrates | 77 g | 19 g | 22 g | 16 g |
| Sugars | 46 g | 14 g | 13 g | 12 g |
| Fiber | 13 g | 4 g | 3.6 g | 3.5 g |
| Fat | 0.4 g | 1.2 g | 0.1 g | 1 g |
| Saturated fat | 0 g | 0.1 g | 0 g | 0.1 g |
| Vitamin C | 48 mg | 10 mg | 14 mg | 8.9 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 0 mg | 236 mg | 0 mg | 205 mg |
| Iron | 6.8 mg | 0.3 mg | 1.9 mg | 0.3 mg |
| Calcium | 190 mg | 10 mg | 53 mg | 8.7 mg |
| Magnesium | 0 mg | 12 mg | 0 mg | 10 mg |
| Sodium | 298 mg | 3 mg | 83 mg | 2.6 mg |
Last updated . Scores use the HowHealthyIs Score method.