Wheat Germ vs. Pistachio

Nutrition comparison of Wheat Germ and Pistachio


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

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

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

  • Both wheat germ and pistachio are high in calories, dietary fiber, iron, potassium and protein.
  • Pistachio is an excellent source of calcium.
  • Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid and folate.
Detailed nutritional comparison of wheat germ and pistachio 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Germ src
Image of Pistachio src

Calories and Carbs

calories

Both wheat germ and pistachio are high in calories. Pistachio has 59% more calories than wheat germ - wheat germ has 360 calories per 100 grams and pistachio has 572 calories.

For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Pistachio
Protein 24% 14%
Carbohydrates 54% 19%
Fat 23% 68%
Alcohol ~ ~

carbohydrates

Wheat germ is high in carbohydrates and pistachio has 45% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.

dietary fiber

Both wheat germ and pistachio are high in dietary fiber. Wheat germ has 28% more dietary fiber than pistachio - wheat germ has 13.2g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.

sugar

Wheat germ has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and wheat germ does not contain significant amounts.



Protein

protein

Both wheat germ and pistachio are high in protein. Wheat germ has a little more protein (10%) than pistachio by weight - wheat germ has 23.2g of protein per 100 grams and pistachio has 21.1g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and wheat germ has 71% less saturated fat than pistachio - wheat germ has 1.7g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.

Vitamins

Vitamin C

Pistachio has more Vitamin C than wheat germ - pistachio has 3mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.

Vitamin A

Pistachio has more Vitamin A than wheat germ - pistachio has 13ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.

Vitamin E

Pistachio has more Vitamin E than wheat germ - pistachio has 2.2mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Pistachio has more Vitamin K than wheat germ - pistachio has 13.2ug 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 and folate. Both wheat germ and pistachio contain significant amounts of Vitamin B6.

Wheat Germ Pistachio
Thiamin 1.882 MG 0.695 MG
Riboflavin 0.499 MG 0.234 MG
Niacin 6.813 MG 1.373 MG
Pantothenic acid 2.257 MG 0.513 MG
Vitamin B6 1.3 MG 1.122 MG
Folate 281 UG 51 UG

Minerals

calcium

Pistachio is an excellent source of calcium and it has 174% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and pistachio has 107mg of calcium.

iron

Both wheat germ and pistachio are high in iron. Wheat germ has 55% more iron than pistachio - wheat germ has 6.3mg of iron per 100 grams and pistachio has 4mg of iron.

potassium

Both wheat germ and pistachio are high in potassium. Pistachio has 13% more potassium than wheat germ - wheat germ has 892mg of potassium per 100 grams and pistachio has 1007mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Wheat Germ Pistachio
alpha linoleic acid 0.723 G 0.212 G
Total 0.723 G 0.212 G

omega 6s

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

Wheat Germ Pistachio
linoleic acid 5.287 G 13.125 G
other omega 6 ~ 0.005 G
Total 5.287 G 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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