Wheat Germ vs. Sausage
Nutrition comparison of Wheat Germ and Cooked Sausage
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
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and sausage:
- Both wheat germ and sausage are high in calories, potassium and protein.
- Wheat germ has more thiamin, pantothenic acid, Vitamin B6 and folate, however, sausage 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 Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and sausage are high in calories. Wheat germ has 11% more calories than sausage - wheat germ has 360 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, wheat germ is much heavier in carbs, much lighter in fat and similar to sausage for protein. Wheat germ has a macronutrient ratio of 24:54:23 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Sausage | |
|---|---|---|
| Protein | 24% | 23% |
| Carbohydrates | 54% | 2% |
| Fat | 23% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and sausage has 96% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than sausage - wheat germ has 13.2g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Wheat germ has less sugar than sausage - sausage has 1.4g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and sausage are high in protein. Wheat germ has 26% more protein than sausage - wheat germ has 23.2g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and wheat germ has 82% less saturated fat than sausage - wheat germ has 1.7g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and wheat germ are low in trans fat - sausage has 0.1g of trans fat per 100 grams and wheat germ does not contain significant amounts.
cholesterol
Wheat germ has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Sausage has more Vitamin A than wheat germ - sausage has 10ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Sausage has more Vitamin D than wheat germ - sausage has 41iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Sausage and wheat germ contain similar amounts of Vitamin E - sausage has 0.25mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Sausage and wheat germ contain similar amounts of Vitamin K - sausage has 3.4ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, pantothenic acid, Vitamin B6 and folate, however, sausage contains more Vitamin B12. Both wheat germ and sausage contain significant amounts of riboflavin and niacin.
| Wheat Germ | Sausage | |
|---|---|---|
| Thiamin | 1.882 MG | 0.346 MG |
| Riboflavin | 0.499 MG | 0.263 MG |
| Niacin | 6.813 MG | 6.279 MG |
| Pantothenic acid | 2.257 MG | 0.838 MG |
| Vitamin B6 | 1.3 MG | 0.371 MG |
| Folate | 281 UG | 4 UG |
| Vitamin B12 | ~ | 0.9 UG |
Minerals
calcium
Wheat germ has 200% more calcium than sausage - wheat germ has 39mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 401% more iron than sausage - wheat germ has 6.3mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both wheat germ and sausage are high in potassium. Wheat germ has 163% more potassium than sausage - wheat germ has 892mg of potassium per 100 grams and sausage has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than sausage per 100 grams, however, sausage contains more dpa than wheat germ per 100 grams.
| Wheat Germ | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 0.723 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, both wheat germ and sausage contain significant amounts of linoleic acid.
| Wheat Germ | Sausage | |
|---|---|---|
| linoleic acid | 5.287 G | 4.267 G |
| other omega 6 | ~ | 0.035 G |
| Total | 5.287 G | 4.302 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 Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) .
Wheat Germ g
()
|
Daily Values (%) |
Cooked Sausage 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 sausage contain more calories in 100 grams?Both wheat germ and sausage are high in calories. Wheat germ has 10% more calories than sausage - wheat germ has 360 calories in 100g and sausage has 324 calories.
Does wheat germ or sausage have more carbohydrates?
By weight, wheat germ is high in carbohydrates and sausage has 100% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and sausage has 1.9g of carbohydrates.
Does wheat germ or sausage contain more iron?
Wheat germ is an abundant source of iron and it has 400% more iron than sausage - wheat germ has 6.3mg of iron in 100 grams and sausage has 1.3mg of iron.
Does wheat germ or sausage contain more potassium?
Both wheat germ and sausage are high in potassium. Wheat germ has 160% more potassium than sausage - wheat germ has 892mg of potassium in 100 grams and sausage has 339mg of potassium.