Wheat Germ vs. Raw Pumpkin Seeds
Nutrition comparison of Wheat Germ and Raw Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and raw pumpkin seeds:
- Both wheat germ and raw pumpkin seeds are high in calories, dietary fiber, iron, potassium and protein.
- Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and raw pumpkin seeds are high in calories. Raw pumpkin seed has 55% more calories than wheat germ - wheat germ has 360 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 24% | 20% |
| Carbohydrates | 54% | 7% |
| Fat | 23% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and raw pumpkin seed has 79% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both wheat germ and raw pumpkin seeds are high in dietary fiber. Wheat germ has 120% more dietary fiber than raw pumpkin seed - wheat germ has 13.2g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Wheat germ has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and raw pumpkin seeds are high in protein. Raw pumpkin seed has 31% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and wheat germ has 81% less saturated fat than raw pumpkin seed - wheat germ has 1.7g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than wheat germ - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Raw pumpkin seeds and wheat germ contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Raw pumpkin seed has more Vitamin E than wheat germ - raw pumpkin seed has 2.2mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Raw pumpkin seed has more Vitamin K than wheat germ - raw pumpkin seed has 7.3ug 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 raw pumpkin seeds contain significant amounts of niacin.
| Wheat Germ | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 1.882 MG | 0.273 MG |
| Riboflavin | 0.499 MG | 0.153 MG |
| Niacin | 6.813 MG | 4.987 MG |
| Pantothenic acid | 2.257 MG | ~ |
| Vitamin B6 | 1.3 MG | 0.143 MG |
| Folate | 281 UG | 58 UG |
Minerals
calcium
Wheat germ and raw pumpkin seeds contain similar amounts of calcium - wheat germ has 39mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both wheat germ and raw pumpkin seeds are high in iron. Raw pumpkin seed has 41% more iron than wheat germ - wheat germ has 6.3mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both wheat germ and raw pumpkin seeds are high in potassium. Wheat germ has a little more potassium (10%) than raw pumpkin seed by weight - wheat germ has 892mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than raw pumpkin seed per 100 grams.
| Wheat Germ | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.12 G |
| Total | 0.723 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than wheat germ per 100 grams.
| Wheat Germ | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 5.287 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 5.287 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Wheat Germ g
()
|
Daily Values (%) |
Raw Pumpkin Seeds 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 raw pumpkin seeds contain more calories in 100 grams?Both wheat germ and raw pumpkin seeds are high in calories. Raw pumpkin seed has 60% more calories than wheat germ - wheat germ has 360 calories in 100g and raw pumpkin seed has 559 calories.
Does wheat germ or raw pumpkin seeds have more carbohydrates?
By weight, wheat germ is high in carbohydrates and raw pumpkin seed has 80% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does wheat germ or raw pumpkin seeds contain more iron?
Both wheat germ and raw pumpkin seeds are high in iron. Raw pumpkin seed has 40% more iron than wheat germ - wheat germ has 6.3mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does wheat germ or raw pumpkin seeds contain more potassium?
Both wheat germ and raw pumpkin seeds are high in potassium. Wheat germ has a little more potassium ( 10%) than raw pumpkin seed by weight - wheat germ has 892mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.