Wheat Germ vs. Pecan
Nutrition comparison of Wheat Germ and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and pecan:
- Both wheat germ and pecan are high in calories, dietary fiber, iron, potassium and protein.
- Pecan is an excellent source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and pecan are high in calories. Pecan has 92% more calories than wheat germ - wheat germ has 360 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Pecan | |
|---|---|---|
| Protein | 24% | 5% |
| Carbohydrates | 54% | 8% |
| Fat | 23% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and pecan has 73% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both wheat germ and pecan are high in dietary fiber. Wheat germ has 38% more dietary fiber than pecan - wheat germ has 13.2g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Wheat germ has less sugar than pecan - pecan has 4g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and pecan are high in protein. Wheat germ has 152% more protein than pecan - wheat germ has 23.2g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and wheat germ has 73% less saturated fat than pecan - wheat germ has 1.7g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Pecan has more Vitamin C than wheat germ - pecan has 1.1mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Pecan and wheat germ contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Pecan has more Vitamin E than wheat germ - pecan has 1.4mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Pecan and wheat germ contain similar amounts of Vitamin K - pecan has 3.5ug 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 | Pecan | |
|---|---|---|
| Thiamin | 1.882 MG | 0.66 MG |
| Riboflavin | 0.499 MG | 0.13 MG |
| Niacin | 6.813 MG | 1.167 MG |
| Pantothenic acid | 2.257 MG | 0.863 MG |
| Vitamin B6 | 1.3 MG | 0.21 MG |
| Folate | 281 UG | 22 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 79% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both wheat germ and pecan are high in iron. Wheat germ has 147% more iron than pecan - wheat germ has 6.3mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both wheat germ and pecan are high in potassium. Wheat germ has 118% more potassium than pecan - wheat germ has 892mg of potassium per 100 grams and pecan has 410mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat germ and pecan contain significant amounts of alpha linoleic acid (ALA).
| Wheat Germ | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.986 G |
| Total | 0.723 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than wheat germ per 100 grams.
| Wheat Germ | Pecan | |
|---|---|---|
| linoleic acid | 5.287 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 5.287 G | 20.697 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 Pecan (Nuts, pecans) .
Wheat Germ g
()
|
Daily Values (%) |
Pecan 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 pecan contain more calories in 100 grams?Both wheat germ and pecan are high in calories. Pecan has 90% more calories than wheat germ - wheat germ has 360 calories in 100g and pecan has 691 calories.
Does wheat germ or pecan have more carbohydrates?
By weight, wheat germ is high in carbohydrates and pecan has 70% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and pecan has 13.9g of carbohydrates.
Does wheat germ or pecan contain more calcium?
Pecan is a rich source of calcium and it has 80% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and pecan has 70mg of calcium.
Does wheat germ or pecan contain more iron?
Both wheat germ and pecan are high in iron. Wheat germ has 150% more iron than pecan - wheat germ has 6.3mg of iron in 100 grams and pecan has 2.5mg of iron.
Does wheat germ or pecan contain more potassium?
Both wheat germ and pecan are high in potassium. Wheat germ has 120% more potassium than pecan - wheat germ has 892mg of potassium in 100 grams and pecan has 410mg of potassium.