Wheat Germ vs. Cayenne Pepper

Nutrition comparison of Wheat Germ and Cayenne Pepper

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

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

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

  • Both wheat germ and cayenne pepper are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Cayenne pepper has signficantly more Vitamin K than wheat germ.
  • Cayenne pepper is an excellent source of Vitamin A, Vitamin C, Vitamin E and calcium.
  • Wheat germ has more thiamin, pantothenic acid and folate.
Detailed nutritional comparison of wheat germ and cayenne pepper 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 Cayenne Pepper (Spices, pepper, red or cayenne) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Germ src
Image of Cayenne Pepper src

Calories and Carbs

calories

Both wheat germ and cayenne pepper are high in calories. Wheat germ has 13% more calories than cayenne pepper - wheat germ has 360 calories per 100 grams and cayenne pepper has 318 calories.

For macronutrient ratios, wheat germ is heavier in protein, lighter in fat and similar to cayenne pepper for carbs. Wheat germ has a macronutrient ratio of 24:54:23 and for cayenne pepper, 11:53:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Cayenne Pepper
Protein 24% 11%
Carbohydrates 54% 53%
Fat 23% 36%
Alcohol ~ ~

carbohydrates

Both wheat germ and cayenne pepper are high in carbohydrates. Wheat germ is very similar to wheat germ for carbohydrates - wheat germ has 51.8g of total carbs per 100 grams and cayenne pepper has 56.6g of carbohydrates.

dietary fiber

Both wheat germ and cayenne pepper are high in dietary fiber. Cayenne pepper has 106% more dietary fiber than wheat germ - wheat germ has 13.2g of dietary fiber per 100 grams and cayenne pepper has 27.2g of dietary fiber.

sugar

Wheat germ has less sugar than cayenne pepper - cayenne pepper has 10.3g of sugar per 100 grams and wheat germ does not contain significant amounts.

Protein

protein

Both wheat germ and cayenne pepper are high in protein. Wheat germ has 93% more protein than cayenne pepper - wheat germ has 23.2g of protein per 100 grams and cayenne pepper has 12g of protein.

Fat

saturated fat

Wheat germ has 49% less saturated fat than cayenne pepper - wheat germ has 1.7g of saturated fat per 100 grams and cayenne pepper has 3.3g of saturated fat.

Vitamins

Vitamin C

Cayenne pepper is an excellent source of Vitamin C and it has more Vitamin C than wheat germ - cayenne pepper has 76.4mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.

Vitamin A

Cayenne pepper is an excellent source of Vitamin A and it has more Vitamin A than wheat germ - cayenne pepper has 2081ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.

Vitamin E

Cayenne pepper is an excellent source of Vitamin E and it has more Vitamin E than wheat germ - cayenne pepper has 29.8mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Cayenne pepper has signficantly more Vitamin K than wheat germ - cayenne pepper has 80.3ug 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 folate. Both wheat germ and cayenne pepper contain significant amounts of riboflavin, niacin and Vitamin B6.

Wheat Germ Cayenne Pepper
Thiamin 1.882 MG 0.328 MG
Riboflavin 0.499 MG 0.919 MG
Niacin 6.813 MG 8.701 MG
Pantothenic acid 2.257 MG ~
Vitamin B6 1.3 MG 2.45 MG
Folate 281 UG 106 UG

Minerals

calcium

Cayenne pepper is an excellent source of calcium and it has 279% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and cayenne pepper has 148mg of calcium.

iron

Both wheat germ and cayenne pepper are high in iron. Cayenne pepper has 25% more iron than wheat germ - wheat germ has 6.3mg of iron per 100 grams and cayenne pepper has 7.8mg of iron.

potassium

Both wheat germ and cayenne pepper are high in potassium. Cayenne pepper has 126% more potassium than wheat germ - wheat germ has 892mg of potassium per 100 grams and cayenne pepper has 2014mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Wheat Germ Cayenne Pepper
alpha linoleic acid 0.723 G 0.66 G
Total 0.723 G 0.66 G

omega 6s

Comparing omega-6 fatty acids, both wheat germ and cayenne pepper contain significant amounts of linoleic acid.

Wheat Germ Cayenne Pepper
linoleic acid 5.287 G 7.71 G
Total 5.287 G 7.71 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 Cayenne Pepper (Spices, pepper, red or cayenne) .

Wheat Germ 115g

( cup )
Daily Values (%)

Cayenne Pepper 2g

( tsp )
414KCAL 21%
>999% calories
5.7KCAL 0.3%
60G 24%
>999% carbohydrates
1G 0.4%
15G 61%
>999% dietary fiber
0.49G 2%
sugar >999% 0.19G
11G 18%
>999% total fat
0.31G 1%
1.9G 11%
>999% saturated fat
0.06G 0.3%
1.6G >999% monounsaturated fat 0.05G
6.9G >999% polyunsaturated fat 0.15G
14MG 1%
>999% sodium
Vitamins and Minerals
Vitamin A >999%
37UG 5%
Vitamin C >999%
1.4MG 2%
45MG 5%
>999% calcium
2.7MG 0.3%
7.2MG 40%
>999% iron
0.14MG 1%
275MG 89%
>999% magnesium
2.7MG 1%
1026MG 45%
>999% potassium
36MG 2%
2.2MG 197%
>999% thiamin (Vit B1)
0.01MG 1%
0.57MG 52%
>999% riboflavin (Vit B2)
0.02MG 2%
7.8MG 56%
>999% niacin (Vit B3)
0.16MG 1%
1.5MG 115%
>999% Vitamin B6
0.04MG 3%
2.6MG 52%
>999% pantothenic acid (Vit B5)
323UG 81%
>999% folate (Vit B9)
1.9UG 1%
Vitamin E >999%
0.54MG 4%
Vitamin K >999%
1.4UG 2%
27G 53%
>999% protein
0.22G 0.4%
choline >999%
0.93MG 0.2%
0.92MG 76%
>999% copper
0.01MG 1%
15MG 850%
>999% manganese
0.04MG 2%
968MG 138%
>999% phosphorus
5.3MG 1%
91UG 166%
>999% selenium
0.16UG 0.3%
14MG 177%
>999% zinc
0.04MG 1%
13G >999% Water 0.14G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does wheat germ or cayenne pepper contain more calories in 100 grams?
Both wheat germ and cayenne pepper are high in calories. Wheat germ has 10% more calories than cayenne pepper - wheat germ has 360 calories in 100g and cayenne pepper has 318 calories.

Does wheat germ or cayenne pepper have more carbohydrates?
By weight, both wheat germ and cayenne pepper are high in carbohydrates. wheat germ is very similar to wheat germ for carbohydrates - wheat germ has 51.8g of carbs for 100g and cayenne pepper has 56.6g of carbohydrates.

Does wheat germ or cayenne pepper contain more calcium?
Cayenne pepper is a rich source of calcium and it has 280% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and cayenne pepper has 148mg of calcium.

Does wheat germ or cayenne pepper contain more iron?
Both wheat germ and cayenne pepper are high in iron. Cayenne pepper has 30% more iron than wheat germ - wheat germ has 6.3mg of iron in 100 grams and cayenne pepper has 7.8mg of iron.

Does wheat germ or cayenne pepper contain more potassium?
Both wheat germ and cayenne pepper are high in potassium. Cayenne pepper has 130% more potassium than wheat germ - wheat germ has 892mg of potassium in 100 grams and cayenne pepper has 2014mg of potassium.