Wheat Germ vs. Pine Nut
Nutrition comparison of Wheat Germ and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and pine nut:
- Both wheat germ and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Pine nut is a great source of Vitamin E.
- Wheat germ has 66% less saturated fat than pine nut.
- Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and pine nut are high in calories. Pine nut has 87% more calories than wheat germ - wheat germ has 360 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Pine Nut | |
|---|---|---|
| Protein | 24% | 8% |
| Carbohydrates | 54% | 7% |
| Fat | 23% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and pine nut has 75% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both wheat germ and pine nut are high in dietary fiber. Wheat germ has 257% more dietary fiber than pine nut - wheat germ has 13.2g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Wheat germ has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and pine nut are high in protein. Wheat germ has 69% more protein than pine nut - wheat germ has 23.2g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Wheat germ has 66% less saturated fat than pine nut - wheat germ has 1.7g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than wheat germ - pine nut has 0.8mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Pine nut and wheat germ contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than wheat germ - pine nut has 9.3mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than wheat germ - pine nut has 53.9ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both wheat germ and pine nut contain significant amounts of niacin.
| Wheat Germ | Pine Nut | |
|---|---|---|
| Thiamin | 1.882 MG | 0.364 MG |
| Riboflavin | 0.499 MG | 0.227 MG |
| Niacin | 6.813 MG | 4.387 MG |
| Pantothenic acid | 2.257 MG | 0.313 MG |
| Vitamin B6 | 1.3 MG | 0.094 MG |
| Folate | 281 UG | 34 UG |
Minerals
calcium
Wheat germ has 144% more calcium than pine nut - wheat germ has 39mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both wheat germ and pine nut are high in iron. Wheat germ has 13% more iron than pine nut - wheat germ has 6.3mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both wheat germ and pine nut are high in potassium. Wheat germ has 49% more potassium than pine nut - wheat germ has 892mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Wheat Germ | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.164 G |
| Total | 0.723 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than wheat germ per 100 grams.
| Wheat Germ | Pine Nut | |
|---|---|---|
| linoleic acid | 5.287 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 5.287 G | 33.202 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 Pine Nut (Nuts, pine nuts, dried) .
Wheat Germ g
()
|
Daily Values (%) |
Pine Nut 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 pine nut contain more calories in 100 grams?Both wheat germ and pine nut are high in calories. Pine nut has 90% more calories than wheat germ - wheat germ has 360 calories in 100g and pine nut has 673 calories.
Does wheat germ or pine nut have more carbohydrates?
By weight, wheat germ is high in carbohydrates and pine nut has 80% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does wheat germ or pine nut contain more iron?
Both wheat germ and pine nut are high in iron. Wheat germ has 10% more iron than pine nut - wheat germ has 6.3mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does wheat germ or pine nut contain more potassium?
Both wheat germ and pine nut are high in potassium. Wheat germ has 50% more potassium than pine nut - wheat germ has 892mg of potassium in 100 grams and pine nut has 597mg of potassium.