Wheat Germ vs. Pumpkin Seeds
Nutrition comparison of Wheat Germ and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and pumpkin seeds:
- Both wheat germ and pumpkin seeds are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Pumpkin seed is a great source of calcium.
- Wheat germ has 55% less saturated fat than pumpkin seed.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and pumpkin seeds are high in calories. Pumpkin seed has 24% more calories than wheat germ - wheat germ has 360 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, wheat germ is heavier in protein, heavier in carbs and lighter in fat compared to pumpkin seeds per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Pumpkin Seeds | |
|---|---|---|
| Protein | 24% | 16% |
| Carbohydrates | 54% | 46% |
| Fat | 23% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and pumpkin seeds 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 pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both wheat germ and pumpkin seeds are high in dietary fiber. Pumpkin seed has 39% more dietary fiber than wheat germ - wheat germ has 13.2g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
Protein
protein
Both wheat germ and pumpkin seeds are high in protein. Wheat germ has 25% more protein than pumpkin seed - wheat germ has 23.2g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Wheat germ has 55% less saturated fat than pumpkin seed - wheat germ has 1.7g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and wheat germ contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Pumpkin seeds and wheat germ contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A 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 | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 1.882 MG | 0.034 MG |
| Riboflavin | 0.499 MG | 0.052 MG |
| Niacin | 6.813 MG | 0.286 MG |
| Pantothenic acid | 2.257 MG | 0.056 MG |
| Vitamin B6 | 1.3 MG | 0.037 MG |
| Folate | 281 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 41% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both wheat germ and pumpkin seeds are high in iron. Wheat germ has 89% more iron than pumpkin seed - wheat germ has 6.3mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both wheat germ and pumpkin seeds are high in potassium. Wheat germ is very similar to wheat germ for potassium - wheat germ has 892mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Wheat Germ | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.077 G |
| Total | 0.723 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, both wheat germ and pumpkin seeds contain significant amounts of linoleic acid.
| Wheat Germ | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 5.287 G | 8.759 G |
| Total | 5.287 G | 8.759 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Wheat Germ g
()
|
Daily Values (%) |
Pumpkin Seeds 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 pumpkin seeds contain more calories in 100 grams?Both wheat germ and pumpkin seeds are high in calories. Pumpkin seed has 20% more calories than wheat germ - wheat germ has 360 calories in 100g and pumpkin seed has 446 calories.
Does wheat germ or pumpkin seeds have more carbohydrates?
By weight, both wheat germ and pumpkin seeds are high in carbohydrates. wheat germ is very similar to wheat germ for carbohydrates - wheat germ has 51.8g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does wheat germ or pumpkin seeds contain more iron?
Both wheat germ and pumpkin seeds are high in iron. Wheat germ has 90% more iron than pumpkin seed - wheat germ has 6.3mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does wheat germ or pumpkin seeds contain more potassium?
Both wheat germ and pumpkin seeds are high in potassium. Wheat germ is very similar to wheat germ for potassium - wheat germ has 892mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.