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. 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, 35:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Wheat Germ | Pork | |
---|---|---|
Protein | 24% | 35% |
Carbohydrates | 54% | ~ |
Fat | 23% | 65% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
Wheat germ has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
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.
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.
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.
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.
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 |
Wheat germ has 77% more calcium than pork - pork has 22mg of calcium per 100 grams and wheat germ has 39mg of calcium.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Wheat Germ or Pork .
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
()
|
|||||
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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 % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||