Wheat Germ vs. Filet O Fish
Nutrition comparison of Wheat Germ and Filet O Fish
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
filet o fish
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and filet o fish:
- Both wheat germ and filet o fish are high in calories, potassium and protein.
- Filet o fish is an excellent source of calcium.
- For omega-3 fatty acids, filet o fish has more dha and epa than wheat germ.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and filet o fish are high in calories. Wheat germ has 28% more calories than filet o fish - wheat germ has 360 calories per 100 grams and filet o fish has 282 calories.
For macronutrient ratios, wheat germ is heavier in protein, heavier in carbs and much lighter in fat compared to filet o fish per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Filet O Fish | |
|---|---|---|
| Protein | 24% | 16% |
| Carbohydrates | 54% | 37% |
| Fat | 23% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and filet o fish has 49% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has 843% more dietary fiber than filet o fish - wheat germ has 13.2g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.
sugar
Wheat germ has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and filet o fish are high in protein. Wheat germ has 106% more protein than filet o fish - wheat germ has 23.2g of protein per 100 grams and filet o fish has 11.3g of protein.
Fat
saturated fat
Wheat germ has 41% less saturated fat than filet o fish - wheat germ has 1.7g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.
trans fat
Both filet o fish and wheat germ are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and wheat germ does not contain significant amounts.
cholesterol
Wheat germ has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin C
Filet o fish and wheat germ contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Filet o fish has more Vitamin E than wheat germ - filet o fish has 1.2mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Filet o fish and wheat germ contain similar amounts of Vitamin K - filet o fish has 4.9ug 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, however, filet o fish contains more Vitamin B12.
| Wheat Germ | Filet O Fish | |
|---|---|---|
| Thiamin | 1.882 MG | 0.211 MG |
| Riboflavin | 0.499 MG | 0.13 MG |
| Niacin | 6.813 MG | 2.22 MG |
| Pantothenic acid | 2.257 MG | ~ |
| Vitamin B6 | 1.3 MG | ~ |
| Folate | 281 UG | 21 UG |
| Vitamin B12 | ~ | 1.08 UG |
Minerals
calcium
Filet o fish is an excellent source of calcium and it has 208% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and filet o fish has 120mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 301% more iron than filet o fish - wheat germ has 6.3mg of iron per 100 grams and filet o fish has 1.6mg of iron.
potassium
Both wheat germ and filet o fish are high in potassium. Wheat germ has 305% more potassium than filet o fish - wheat germ has 892mg of potassium per 100 grams and filet o fish has 220mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, filet o fish has more DHA and EPA than wheat germ per 100 grams. Both wheat germ and filet o fish contain significant amounts of alpha linoleic acid (ALA).
| Wheat Germ | Filet O Fish | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.639 G |
| DHA | ~ | 0.061 G |
| EPA | ~ | 0.03 G |
| DPA | ~ | 0.005 G |
| Total | 0.723 G | 0.735 G |
omega 6s
Comparing omega-6 fatty acids, both wheat germ and filet o fish contain significant amounts of linoleic acid.
| Wheat Germ | Filet O Fish | |
|---|---|---|
| linoleic acid | 5.287 G | 5.187 G |
| other omega 6 | ~ | 0.006 G |
| Total | 5.287 G | 5.193 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 Filet O Fish (McDONALD'S, FILET-O-FISH) .
Wheat Germ g
()
|
Daily Values (%) |
Filet O Fish 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 filet o fish contain more calories in 100 grams?Both wheat germ and filet o fish are high in calories. Wheat germ has 30% more calories than filet o fish - wheat germ has 360 calories in 100g and filet o fish has 282 calories.
Does wheat germ or filet o fish have more carbohydrates?
By weight, wheat germ is high in carbohydrates and filet o fish has 50% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and filet o fish has 26.4g of carbohydrates.
Does wheat germ or filet o fish contain more calcium?
Filet o fish is a rich source of calcium and it has 210% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and filet o fish has 120mg of calcium.
Does wheat germ or filet o fish contain more iron?
Wheat germ is an abundant source of iron and it has 300% more iron than filet o fish - wheat germ has 6.3mg of iron in 100 grams and filet o fish has 1.6mg of iron.
Does wheat germ or filet o fish contain more potassium?
Both wheat germ and filet o fish are high in potassium. Wheat germ has 310% more potassium than filet o fish - wheat germ has 892mg of potassium in 100 grams and filet o fish has 220mg of potassium.