Wheat Germ vs. Cashews
Nutrition comparison of Wheat Germ and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and cashews:
- Both wheat germ and cashews are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and cashews are high in calories. Cashew has 54% more calories than wheat germ - wheat germ has 360 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Cashews | |
|---|---|---|
| Protein | 24% | 13% |
| Carbohydrates | 54% | 21% |
| Fat | 23% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and cashews are high in carbohydrates. Wheat germ has 72% more carbohydrates than cashew - wheat germ has 51.8g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both wheat germ and cashews are high in dietary fiber. Wheat germ has 300% more dietary fiber than cashew - wheat germ has 13.2g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Wheat germ has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and cashews are high in protein. Wheat germ has 27% more protein than cashew - wheat germ has 23.2g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and wheat germ has 79% less saturated fat than cashew - wheat germ has 1.7g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Cashews and wheat germ contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than wheat germ - cashew has 0.9mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than wheat germ - cashew has 34.1ug 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 | Cashews | |
|---|---|---|
| Thiamin | 1.882 MG | 0.423 MG |
| Riboflavin | 0.499 MG | 0.058 MG |
| Niacin | 6.813 MG | 1.062 MG |
| Pantothenic acid | 2.257 MG | 0.864 MG |
| Vitamin B6 | 1.3 MG | 0.417 MG |
| Folate | 281 UG | 25 UG |
Minerals
calcium
Wheat germ and cashews contain similar amounts of calcium - wheat germ has 39mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both wheat germ and cashews are high in iron. Cashew has a little more iron (7%) than wheat germ by weight - wheat germ has 6.3mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both wheat germ and cashews are high in potassium. Wheat germ has 35% more potassium than cashew - wheat germ has 892mg of potassium per 100 grams and cashew has 660mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Wheat Germ | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.062 G |
| Total | 0.723 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, both wheat germ and cashews contain significant amounts of linoleic acid.
| Wheat Germ | Cashews | |
|---|---|---|
| linoleic acid | 5.287 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 5.287 G | 8.048 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 Cashews (Nuts, cashew nuts, raw) .
Wheat Germ g
()
|
Daily Values (%) |
Cashews 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 cashews contain more calories in 100 grams?Both wheat germ and cashews are high in calories. Cashew has 50% more calories than wheat germ - wheat germ has 360 calories in 100g and cashew has 553 calories.
Does wheat germ or cashews have more carbohydrates?
By weight, both wheat germ and cashews are high in carbohydrates. wheat germ has 70% more carbohydrates than cashew - wheat germ has 51.8g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does wheat germ or cashews contain more iron?
Both wheat germ and cashews are high in iron. Cashew has a little more iron ( 10%) than wheat germ by weight - wheat germ has 6.3mg of iron in 100 grams and cashew has 6.7mg of iron.
Does wheat germ or cashews contain more potassium?
Both wheat germ and cashews are high in potassium. Wheat germ has 40% more potassium than cashew - wheat germ has 892mg of potassium in 100 grams and cashew has 660mg of potassium.