Pasta vs. Wheat Germ

Nutrition comparison of Pasta and Wheat Germ


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pasta versus wheat germ (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pasta and wheat germ:

  • Both wheat germ and pasta are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Pasta has 5 times less saturated fat than wheat germ.
  • Wheat germ has more thiamin, pantothenic acid and Vitamin B6.
Detailed nutritional comparison of pasta and wheat germ is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of Wheat Germ src

Calories and Carbs

calories

Both wheat germ and pasta are high in calories. Wheat germ is very similar to wheat germ for calories - wheat germ has 360 calories per 100 grams and pasta has 371 calories.

For macronutrient ratios, pasta is lighter in protein, much heavier in carbs and lighter in fat compared to wheat germ per calorie. Pasta has a macronutrient ratio of 14:82:4 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Wheat Germ
Protein 14% 24%
Carbohydrates 82% 54%
Fat 4% 23%
Alcohol ~ ~

carbohydrates

Both wheat germ and pasta are high in carbohydrates. Pasta has 44% more carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.

dietary fiber

Both wheat germ and pasta are high in dietary fiber. Wheat germ has 313% more dietary fiber than pasta - wheat germ has 13.2g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.

sugar

Wheat germ has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and wheat germ does not contain significant amounts.



Protein

protein

Both wheat germ and pasta are high in protein. Wheat germ has 78% more protein than pasta - wheat germ has 23.2g of protein per 100 grams and pasta has 13g of protein.

Fat

saturated fat

Pasta has 5 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.

Vitamins

Vitamin E

Pasta and wheat germ contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Pasta and wheat germ contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.

The B Vitamins

Wheat germ has more thiamin, pantothenic acid and Vitamin B6. Both pasta and wheat germ contain significant amounts of riboflavin, niacin and folate.

Pasta Wheat Germ
Thiamin 0.891 MG 1.882 MG
Riboflavin 0.4 MG 0.499 MG
Niacin 7.177 MG 6.813 MG
Pantothenic acid 0.431 MG 2.257 MG
Vitamin B6 0.142 MG 1.3 MG
Folate 237 UG 281 UG

Minerals

calcium

Wheat germ has 86% more calcium than pasta - wheat germ has 39mg of calcium per 100 grams and pasta has 21mg of calcium.

iron

Both wheat germ and pasta are high in iron. Wheat germ has 90% more iron than pasta - wheat germ has 6.3mg of iron per 100 grams and pasta has 3.3mg of iron.

potassium

Both wheat germ and pasta are high in potassium. Wheat germ has 300% more potassium than pasta - wheat germ has 892mg of potassium per 100 grams and pasta has 223mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than pasta per 100 grams.

Pasta Wheat Germ
alpha linoleic acid 0.024 G 0.723 G
Total 0.024 G 0.723 G

omega 6s

Comparing omega-6 fatty acids, wheat germ has more linoleic acid than pasta per 100 grams.

Pasta Wheat Germ
linoleic acid 0.54 G 5.287 G
Total 0.54 G 5.287 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: Pasta (Pasta, dry, enriched) and Wheat Germ (Wheat germ, crude) .

Pasta g

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