Wheat Germ vs. Egg
Nutrition comparison of Wheat Germ and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and egg:
- Both wheat germ and egg are high in calories and protein.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- Wheat germ has more thiamin, niacin, Vitamin B6 and folate, however, egg contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and egg are high in calories. Wheat germ has 152% more calories than egg - wheat germ has 360 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, wheat germ is lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Egg | |
|---|---|---|
| Protein | 24% | 36% |
| Carbohydrates | 54% | 2% |
| Fat | 23% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and egg has 99% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than egg - wheat germ has 13.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and wheat germ contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and egg are high in protein. Wheat germ has 84% more protein than egg - wheat germ has 23.2g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Wheat germ has 47% less saturated fat than egg - wheat germ has 1.7g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and wheat germ are low in trans fat - egg has 0.04g of trans fat per 100 grams and wheat germ does not contain significant amounts.
cholesterol
Egg is high in cholesterol and wheat germ has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than wheat germ - egg has 160ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than wheat germ - egg has 82iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than wheat germ - egg has 1.1mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Egg and wheat germ contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, niacin, Vitamin B6 and folate, however, egg contains more Vitamin B12. Both wheat germ and egg contain significant amounts of riboflavin and pantothenic acid.
| Wheat Germ | Egg | |
|---|---|---|
| Thiamin | 1.882 MG | 0.04 MG |
| Riboflavin | 0.499 MG | 0.457 MG |
| Niacin | 6.813 MG | 0.075 MG |
| Pantothenic acid | 2.257 MG | 1.533 MG |
| Vitamin B6 | 1.3 MG | 0.17 MG |
| Folate | 281 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Egg is a great source of calcium and it has 44% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 258% more iron than egg - wheat germ has 6.3mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 546% more potassium than egg - wheat germ has 892mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than wheat germ per 100 grams.
| Wheat Germ | Egg | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.723 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than egg per 100 grams.
| Wheat Germ | Egg | |
|---|---|---|
| linoleic acid | 5.287 G | 1.555 G |
| other omega 6 | ~ | 0.022 G |
| Total | 5.287 G | 1.577 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 Egg (Egg, whole, raw, fresh) .
Wheat Germ g
()
|
Daily Values (%) |
Egg 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 egg contain more calories in 100 grams?Both wheat germ and egg are high in calories. Wheat germ has 150% more calories than egg - wheat germ has 360 calories in 100g and egg has 143 calories.
Is wheat germ or egg better for protein?
Both wheat germ and egg are high in protein. Wheat germ has 80% more protein than egg - wheat germ has 23.2g of protein per 100 grams and egg has 12.6g of protein.
Does wheat germ or egg have more carbohydrates?
By weight, wheat germ is high in carbohydrates and egg has 100% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and egg has 0.72g of carbohydrates.
Does wheat germ or egg contain more iron?
Wheat germ is an abundant source of iron and it has 260% more iron than egg - wheat germ has 6.3mg of iron in 100 grams and egg has 1.8mg of iron.
Does wheat germ or egg contain more potassium?
Wheat germ is a rich source of potassium and it has 550% more potassium than egg - wheat germ has 892mg of potassium in 100 grams and egg has 138mg of potassium.