Wheat Germ vs. Chickpeas
Nutrition comparison of Wheat Germ and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and chickpeas:
- Both wheat germ and chickpeas are high in calories, dietary fiber, iron, potassium and protein.
- Chickpea has 5.1 times less saturated fat than wheat germ.
- Chickpea is a great source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and chickpeas are high in calories. Wheat germ has 120% more calories than chickpea - wheat germ has 360 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, wheat germ is lighter in carbs, heavier in fat and similar to chickpeas for protein. Wheat germ has a macronutrient ratio of 24:54:23 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Chickpeas | |
|---|---|---|
| Protein | 24% | 21% |
| Carbohydrates | 54% | 65% |
| Fat | 23% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and chickpea has 47% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both wheat germ and chickpeas are high in dietary fiber. Wheat germ has 74% more dietary fiber than chickpea - wheat germ has 13.2g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Wheat germ has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and chickpeas are high in protein. Wheat germ has 161% more protein than chickpea - wheat germ has 23.2g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has 5.1 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than wheat germ - chickpea has 1.3mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Chickpeas and wheat germ contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Chickpeas and wheat germ contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Chickpeas and wheat germ contain similar amounts of Vitamin K - chickpea has 4ug 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 Vitamin B6. Both wheat germ and chickpeas contain significant amounts of folate.
| Wheat Germ | Chickpeas | |
|---|---|---|
| Thiamin | 1.882 MG | 0.116 MG |
| Riboflavin | 0.499 MG | 0.063 MG |
| Niacin | 6.813 MG | 0.526 MG |
| Pantothenic acid | 2.257 MG | 0.286 MG |
| Vitamin B6 | 1.3 MG | 0.139 MG |
| Folate | 281 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 26% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both wheat germ and chickpeas are high in iron. Wheat germ has 117% more iron than chickpea - wheat germ has 6.3mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both wheat germ and chickpeas are high in potassium. Wheat germ has 207% more potassium than chickpea - wheat germ has 892mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Wheat Germ | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.043 G |
| Total | 0.723 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than chickpea per 100 grams.
| Wheat Germ | Chickpeas | |
|---|---|---|
| linoleic acid | 5.287 G | 1.113 G |
| Total | 5.287 G | 1.113 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 Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Wheat Germ g
()
|
Daily Values (%) |
Cooked Chickpeas 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 chickpeas contain more calories in 100 grams?Both wheat germ and chickpeas are high in calories. Wheat germ has 120% more calories than chickpea - wheat germ has 360 calories in 100g and chickpea has 164 calories.
Does wheat germ or chickpeas have more carbohydrates?
By weight, wheat germ is high in carbohydrates and chickpea has 50% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does wheat germ or chickpeas contain more iron?
Both wheat germ and chickpeas are high in iron. Wheat germ has 120% more iron than chickpea - wheat germ has 6.3mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does wheat germ or chickpeas contain more potassium?
Both wheat germ and chickpeas are high in potassium. Wheat germ has 210% more potassium than chickpea - wheat germ has 892mg of potassium in 100 grams and chickpea has 291mg of potassium.