Wheat Germ vs. Pork
Nutrition comparison of Wheat Germ and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and pork:
- Both pork and wheat germ are high in calories, potassium and protein.
- Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, pork contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and wheat germ are high in calories. Wheat germ has 21% more calories than pork - pork has 297 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, wheat germ is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Pork | |
|---|---|---|
| Protein | 24% | 36% |
| Carbohydrates | 54% | ~ |
| Fat | 23% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and pork has less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than pork - wheat germ has 13.2g of dietary fiber per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and wheat germ are high in protein. Pork has 11% more protein than wheat germ - pork has 25.7g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Pork is high in saturated fat and wheat germ has 78% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
cholesterol
Wheat germ has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than wheat germ - pork has 0.7mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Pork and wheat germ contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than wheat germ - pork has 21iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Pork and wheat germ contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E 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, however, pork contains more Vitamin B12. Both wheat germ and pork contain significant amounts of niacin.
| Wheat Germ | Pork | |
|---|---|---|
| Thiamin | 1.882 MG | 0.706 MG |
| Riboflavin | 0.499 MG | 0.22 MG |
| Niacin | 6.813 MG | 4.206 MG |
| Pantothenic acid | 2.257 MG | 0.52 MG |
| Vitamin B6 | 1.3 MG | 0.391 MG |
| Folate | 281 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Wheat germ has 77% more calcium than pork - pork has 22mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 385% more iron than pork - pork has 1.3mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Both pork and wheat germ are high in potassium. Wheat germ has 146% more potassium than pork - pork has 362mg of potassium per 100 grams and wheat germ has 892mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than pork per 100 grams.
| Wheat Germ | Pork | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.07 G |
| Total | 0.723 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than pork per 100 grams.
| Wheat Germ | Pork | |
|---|---|---|
| linoleic acid | 5.287 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 5.287 G | 1.72 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 Pork (Pork, fresh, ground, cooked) .
Wheat Germ g
()
|
Daily Values (%) |
Cooked Pork 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 pork or wheat germ contain more calories in 100 grams?Both pork and wheat germ are high in calories. Wheat germ has 20% more calories than pork - pork has 297 calories in 100g and wheat germ has 360 calories.
Is pork or wheat germ better for protein?
Both pork and wheat germ are high in protein. Pork has 10% more protein than wheat germ - pork has 25.7g of protein per 100 grams and wheat germ has 23.2g of protein.
Does wheat germ or pork have more carbohydrates?
By weight, wheat germ is high in carbohydrates and pork has fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and pork has no carbs..
Does pork or wheat germ contain more iron?
Wheat germ is an abundant source of iron and it has 390% more iron than pork - pork has 1.3mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does pork or wheat germ contain more potassium?
Both pork and wheat germ are high in potassium. Wheat germ has 150% more potassium than pork - pork has 362mg of potassium in 100 grams and wheat germ has 892mg of potassium.