Cornmeal vs. Wheat Germ
Nutrition comparison of Cornmeal and Wheat Germ
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
wheat germ
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and wheat germ:
- Both cornmeal and wheat germ are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ has signficantly more calcium than cornmeal.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and wheat germ are high in calories. Cornmeal has a little more calories (7%) than wheat germ by weight - cornmeal has 384 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, cornmeal is lighter in protein, much heavier in carbs and lighter in fat compared to wheat germ per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Wheat Germ | |
|---|---|---|
| Protein | 10% | 24% |
| Carbohydrates | 76% | 54% |
| Fat | 14% | 23% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and wheat germ are high in carbohydrates. Cornmeal has 41% more carbohydrates than wheat germ - cornmeal has 72.9g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.
dietary fiber
Both cornmeal and wheat germ are high in dietary fiber. Wheat germ has 40% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.
sugar
Wheat germ has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both cornmeal and wheat germ are high in protein. Wheat germ has 135% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Cornmeal and wheat germ contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
Vitamins
Vitamin E
Cornmeal has more Vitamin E than wheat germ - cornmeal has 0.37mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Cornmeal and wheat germ contain similar amounts of Vitamin K - cornmeal has 0.2ug 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, Vitamin B6 and folate.
| Cornmeal | Wheat Germ | |
|---|---|---|
| Thiamin | 0.3 MG | 1.882 MG |
| Riboflavin | 0.093 MG | 0.499 MG |
| Niacin | 2.47 MG | 6.813 MG |
| Pantothenic acid | 0.595 MG | 2.257 MG |
| Vitamin B6 | 0.59 MG | 1.3 MG |
| Folate | 34 UG | 281 UG |
Minerals
calcium
Wheat germ has signficantly more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Both cornmeal and wheat germ are high in iron. Wheat germ has 109% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Both cornmeal and wheat germ are high in potassium. Wheat germ has 177% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and wheat germ has 892mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Wheat Germ | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.723 G |
| Total | 0.06 G | 0.723 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than cornmeal per 100 grams.
| Cornmeal | Wheat Germ | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 5.287 G |
| Total | 2.325 G | 5.287 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: Cornmeal (Cornmeal, yellow (Navajo)) and Wheat Germ (Wheat germ, crude) .
Cornmeal g
()
|
Daily Values (%) |
Wheat Germ 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 cornmeal or wheat germ contain more calories in 100 grams?Both cornmeal and wheat germ are high in calories. Cornmeal has a little more calories ( 10%) than wheat germ by weight - cornmeal has 384 calories in 100g and wheat germ has 360 calories.
Does cornmeal or wheat germ have more carbohydrates?
By weight, both cornmeal and wheat germ are high in carbohydrates. cornmeal has 40% more carbohydrates than wheat germ - cornmeal has 72.9g of carbs for 100g and wheat germ has 51.8g of carbohydrates.
Does cornmeal or wheat germ contain more iron?
Both cornmeal and wheat germ are high in iron. Wheat germ has 110% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does cornmeal or wheat germ contain more potassium?
Both cornmeal and wheat germ are high in potassium. Wheat germ has 180% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and wheat germ has 892mg of potassium.