Wheat Germ vs. Flaxseed Oil
Nutrition comparison of Wheat Germ and Flaxseed Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
flaxseed oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and flaxseed oil:
- Both flaxseed oil and wheat germ are high in calories.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ has signficantly more calcium than flaxseed oil.
- Wheat germ is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Flaxseed Oil (Oil, flaxseed, cold pressed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and wheat germ are high in calories. Flaxseed oil has 146% more calories than wheat germ - flaxseed oil has 884 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, wheat germ is much heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseed oil per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for flaxseed oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Flaxseed Oil | |
|---|---|---|
| Protein | 24% | ~ |
| Carbohydrates | 54% | ~ |
| Fat | 23% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and flaxseed oil has less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - wheat germ has 13.2g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Wheat germ is an excellent source of protein and it has 209 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and wheat germ has 81% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
trans fat
Both flaxseed oil and wheat germ are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin E
Flaxseed oil has more Vitamin E than wheat germ - flaxseed oil has 0.47mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Flaxseed oil has more Vitamin K than wheat germ - flaxseed oil has 9.3ug 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 | Flaxseed Oil | |
|---|---|---|
| Thiamin | 1.882 MG | ~ |
| Riboflavin | 0.499 MG | ~ |
| Niacin | 6.813 MG | ~ |
| Pantothenic acid | 2.257 MG | ~ |
| Vitamin B6 | 1.3 MG | ~ |
| Folate | 281 UG | ~ |
Minerals
calcium
Wheat germ has signficantly more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Wheat germ is an excellent source of iron and it has more iron than flaxseed oil - wheat germ has 6.3mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Wheat germ is an excellent source of potassium and it has more potassium than flaxseed oil - wheat germ has 892mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than wheat germ per 100 grams.
| Wheat Germ | Flaxseed Oil | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 53.368 G |
| Total | 0.723 G | 53.368 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than wheat germ per 100 grams.
| Wheat Germ | Flaxseed Oil | |
|---|---|---|
| linoleic acid | 5.287 G | 14.327 G |
| other omega 6 | ~ | 0.015 G |
| Total | 5.287 G | 14.342 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 Flaxseed Oil (Oil, flaxseed, cold pressed) .
Wheat Germ g
()
|
Daily Values (%) |
Flaxseed Oil 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 % |
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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 flaxseed oil or wheat germ contain more calories in 100 grams?Both flaxseed oil and wheat germ are high in calories. Flaxseed oil has 150% more calories than wheat germ - flaxseed oil has 884 calories in 100g and wheat germ has 360 calories.
Does wheat germ or flaxseed oil have more carbohydrates?
By weight, wheat germ is high in carbohydrates and flaxseed oil has fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and flaxseed oil has no carbs..
Does wheat germ or flaxseed oil contain more iron?
Wheat germ is an abundant source of iron and it has more iron than flaxseed oil - wheat germ has 6.3mg of iron in 100 grams and flaxseed oil does not contain significant amounts.
Does wheat germ or flaxseed oil contain more potassium?
Wheat germ is a rich source of potassium and it has more potassium than flaxseed oil - wheat germ has 892mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.