Wheat Germ vs. Peas
Nutrition comparison of Wheat Germ and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and peas:
- Both wheat germ and peas are high in dietary fiber and potassium.
- Pea has 22.4 times less saturated fat than wheat germ.
- Pea is an excellent source of Vitamin C.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of iron and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and pea has 78% less calories than wheat germ - wheat germ has 360 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, wheat germ is lighter in carbs, heavier in fat and similar to peas for protein. Wheat germ has a macronutrient ratio of 24:54:23 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Peas | |
|---|---|---|
| Protein | 24% | 26% |
| Carbohydrates | 54% | 69% |
| Fat | 23% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and pea has 72% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both wheat germ and peas are high in dietary fiber. Wheat germ has 132% more dietary fiber than pea - wheat germ has 13.2g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Wheat germ has less sugar than pea - pea has 5.7g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Wheat germ is an excellent source of protein and it has 327% more protein than pea - wheat germ has 23.2g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Pea has 22.4 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than wheat germ - pea has 40mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than wheat germ - pea has 38ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Peas and wheat germ contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Pea has more Vitamin K than wheat germ - pea has 24.8ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wheat Germ | Peas | |
|---|---|---|
| Thiamin | 1.882 MG | 0.266 MG |
| Riboflavin | 0.499 MG | 0.132 MG |
| Niacin | 6.813 MG | 2.09 MG |
| Pantothenic acid | 2.257 MG | 0.104 MG |
| Vitamin B6 | 1.3 MG | 0.169 MG |
| Folate | 281 UG | 65 UG |
Minerals
calcium
Wheat germ has 56% more calcium than pea - wheat germ has 39mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 326% more iron than pea - wheat germ has 6.3mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both wheat germ and peas are high in potassium. Wheat germ has 266% more potassium than pea - wheat germ has 892mg of potassium per 100 grams and pea has 244mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than pea per 100 grams.
| Wheat Germ | Peas | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.035 G |
| Total | 0.723 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than pea per 100 grams.
| Wheat Germ | Peas | |
|---|---|---|
| linoleic acid | 5.287 G | 0.152 G |
| Total | 5.287 G | 0.152 G |
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: Wheat Germ (Wheat germ, crude) and Peas (Peas, green, raw) .
Wheat Germ g
()
|
Daily Values (%) |
Peas 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 wheat germ or peas contain more calories in 100 grams?Wheat germ is high in calories and pea has 80% less calories than wheat germ - wheat germ has 360 calories in 100g and pea has 81 calories.
Does wheat germ or peas have more carbohydrates?
By weight, wheat germ is high in carbohydrates and pea has 70% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and pea has 14.5g of carbohydrates.
Does wheat germ or peas contain more iron?
Wheat germ is an abundant source of iron and it has 330% more iron than pea - wheat germ has 6.3mg of iron in 100 grams and pea has 1.5mg of iron.
Does wheat germ or peas contain more potassium?
Both wheat germ and peas are high in potassium. Wheat germ has 270% more potassium than pea - wheat germ has 892mg of potassium in 100 grams and pea has 244mg of potassium.