Wheat Germ vs. Dates
Nutrition comparison of Wheat Germ and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and dates:
- Both dates and wheat germ are high in calories, carbohydrates, dietary fiber and potassium.
- Date is an excellent source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of iron and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and wheat germ are high in calories. Wheat germ has 30% more calories than date - date has 277 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, wheat germ is much heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Dates | |
|---|---|---|
| Protein | 24% | 2% |
| Carbohydrates | 54% | 98% |
| Fat | 23% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and wheat germ are high in carbohydrates. Date has 45% more carbohydrates than wheat germ - date has 75g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.
dietary fiber
Both dates and wheat germ are high in dietary fiber. Wheat germ has 97% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.
sugar
Date is high in sugar and wheat germ has less sugar than date - date has 66.5g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Wheat germ is an excellent source of protein and it has 11 times more protein than date - date has 1.8g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Date has less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than wheat germ - date has 7ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Dates and wheat germ contain similar amounts of Vitamin K - date has 2.7ug 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 | Dates | |
|---|---|---|
| Thiamin | 1.882 MG | 0.05 MG |
| Riboflavin | 0.499 MG | 0.06 MG |
| Niacin | 6.813 MG | 1.61 MG |
| Pantothenic acid | 2.257 MG | 0.805 MG |
| Vitamin B6 | 1.3 MG | 0.249 MG |
| Folate | 281 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 64% more calcium than wheat germ - date has 64mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 596% more iron than date - date has 0.9mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Both dates and wheat germ are high in potassium. Wheat germ has 28% more potassium than date - date has 696mg of potassium per 100 grams and wheat germ has 892mg of potassium.
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 Dates (Dates, medjool) .
Wheat Germ g
()
|
Daily Values (%) |
Dates 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 dates or wheat germ contain more calories in 100 grams?Both dates and wheat germ are high in calories. Wheat germ has 30% more calories than date - date has 277 calories in 100g and wheat germ has 360 calories.
Does dates or wheat germ have more carbohydrates?
By weight, both dates and wheat germ are high in carbohydrates. date has 50% more carbohydrates than wheat germ - date has 75g of carbs for 100g and wheat germ has 51.8g of carbohydrates.
Does dates or wheat germ contain more calcium?
Date is a rich source of calcium and it has 60% more calcium than wheat germ - date has 64mg of calcium in 100 grams and wheat germ has 39mg of calcium.
Does dates or wheat germ contain more iron?
Wheat germ is an abundant source of iron and it has 600% more iron than date - date has 0.9mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does dates or wheat germ contain more potassium?
Both dates and wheat germ are high in potassium. Wheat germ has 30% more potassium than date - date has 696mg of potassium in 100 grams and wheat germ has 892mg of potassium.