Wheat Germ vs. Pecan

Nutrition comparison of Wheat Germ and Pecan


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

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

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

  • Both wheat germ and pecan are high in calories, dietary fiber, iron, potassium and protein.
  • Pecan is an excellent source of calcium.
  • Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of wheat germ and pecan 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: Wheat Germ (Wheat germ, crude) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Germ src
Image of Pecan src

Calories and Carbs

calories

Both wheat germ and pecan are high in calories. Pecan has 92% more calories than wheat germ - wheat germ has 360 calories per 100 grams and pecan has 691 calories.

For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Pecan
Protein 24% 5%
Carbohydrates 54% 8%
Fat 23% 88%
Alcohol ~ ~

carbohydrates

Wheat germ is high in carbohydrates and pecan has 73% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.

dietary fiber

Both wheat germ and pecan are high in dietary fiber. Wheat germ has 38% more dietary fiber than pecan - wheat germ has 13.2g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.

sugar

Wheat germ has less sugar than pecan - pecan has 4g of sugar per 100 grams and wheat germ does not contain significant amounts.



Protein

protein

Both wheat germ and pecan are high in protein. Wheat germ has 152% more protein than pecan - wheat germ has 23.2g of protein per 100 grams and pecan has 9.2g of protein.

Fat

saturated fat

Pecan is high in saturated fat and wheat germ has 73% less saturated fat than pecan - wheat germ has 1.7g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.

Vitamins

Vitamin C

Pecan has more Vitamin C than wheat germ - pecan has 1.1mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.

Vitamin A

Pecan and wheat germ contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.

Vitamin E

Pecan has more Vitamin E than wheat germ - pecan has 1.4mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Pecan and wheat germ contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.

The B Vitamins

Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Wheat Germ Pecan
Thiamin 1.882 MG 0.66 MG
Riboflavin 0.499 MG 0.13 MG
Niacin 6.813 MG 1.167 MG
Pantothenic acid 2.257 MG 0.863 MG
Vitamin B6 1.3 MG 0.21 MG
Folate 281 UG 22 UG

Minerals

calcium

Pecan is an excellent source of calcium and it has 79% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and pecan has 70mg of calcium.

iron

Both wheat germ and pecan are high in iron. Wheat germ has 147% more iron than pecan - wheat germ has 6.3mg of iron per 100 grams and pecan has 2.5mg of iron.

potassium

Both wheat germ and pecan are high in potassium. Wheat germ has 118% more potassium than pecan - wheat germ has 892mg of potassium per 100 grams and pecan has 410mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both wheat germ and pecan contain significant amounts of alpha linoleic acid (ALA).

Wheat Germ Pecan
alpha linoleic acid 0.723 G 0.986 G
Total 0.723 G 0.986 G

omega 6s

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

Wheat Germ Pecan
linoleic acid 5.287 G 20.628 G
other omega 6 ~ 0.069 G
Total 5.287 G 20.697 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 Pecan (Nuts, pecans) .

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