Wheat Germ vs. Pistachio
Nutrition comparison of Wheat Germ and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and pistachio:
- Both wheat germ and pistachio are high in calories, dietary fiber, iron, potassium and protein.
- Pistachio is an excellent source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and pistachio are high in calories. Pistachio has 59% more calories than wheat germ - wheat germ has 360 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Pistachio | |
|---|---|---|
| Protein | 24% | 14% |
| Carbohydrates | 54% | 19% |
| Fat | 23% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and pistachio has 45% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both wheat germ and pistachio are high in dietary fiber. Wheat germ has 28% more dietary fiber than pistachio - wheat germ has 13.2g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Wheat germ has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and pistachio are high in protein. Wheat germ has a little more protein (10%) than pistachio by weight - wheat germ has 23.2g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and wheat germ has 71% less saturated fat than pistachio - wheat germ has 1.7g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than wheat germ - pistachio has 3mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than wheat germ - pistachio has 13ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Pistachio has more Vitamin E than wheat germ - pistachio has 2.2mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Pistachio has more Vitamin K than wheat germ - pistachio has 13.2ug 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 and folate. Both wheat germ and pistachio contain significant amounts of Vitamin B6.
| Wheat Germ | Pistachio | |
|---|---|---|
| Thiamin | 1.882 MG | 0.695 MG |
| Riboflavin | 0.499 MG | 0.234 MG |
| Niacin | 6.813 MG | 1.373 MG |
| Pantothenic acid | 2.257 MG | 0.513 MG |
| Vitamin B6 | 1.3 MG | 1.122 MG |
| Folate | 281 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 174% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both wheat germ and pistachio are high in iron. Wheat germ has 55% more iron than pistachio - wheat germ has 6.3mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both wheat germ and pistachio are high in potassium. Pistachio has 13% more potassium than wheat germ - wheat germ has 892mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than pistachio per 100 grams.
| Wheat Germ | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.212 G |
| Total | 0.723 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than wheat germ per 100 grams.
| Wheat Germ | Pistachio | |
|---|---|---|
| linoleic acid | 5.287 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 5.287 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Wheat Germ g
()
|
Daily Values (%) |
Pistachio 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 pistachio contain more calories in 100 grams?Both wheat germ and pistachio are high in calories. Pistachio has 60% more calories than wheat germ - wheat germ has 360 calories in 100g and pistachio has 572 calories.
Does wheat germ or pistachio have more carbohydrates?
By weight, wheat germ is high in carbohydrates and pistachio has 50% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does wheat germ or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 170% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does wheat germ or pistachio contain more iron?
Both wheat germ and pistachio are high in iron. Wheat germ has 60% more iron than pistachio - wheat germ has 6.3mg of iron in 100 grams and pistachio has 4mg of iron.
Does wheat germ or pistachio contain more potassium?
Both wheat germ and pistachio are high in potassium. Pistachio has 10% more potassium than wheat germ - wheat germ has 892mg of potassium in 100 grams and pistachio has 1007mg of potassium.