Flour vs. Wheat Germ
Nutrition comparison of Flour and Wheat Germ
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
wheat germ
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and wheat germ:
- Both wheat germ and flour are high in calories, carbohydrates, dietary fiber and protein.
- Flour has 9.7 times less saturated fat than wheat germ.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of iron and potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and flour are high in calories. Wheat germ is very similar to wheat germ for calories - wheat germ has 360 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, flour is lighter in protein, much heavier in carbs and much lighter in fat compared to wheat germ per calorie. Flour has a macronutrient ratio of 12:86:2 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Wheat Germ | |
|---|---|---|
| Protein | 12% | 24% |
| Carbohydrates | 86% | 54% |
| Fat | 2% | 23% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and flour are high in carbohydrates. Flour has 47% more carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
dietary fiber
Both wheat germ and flour are high in dietary fiber. Wheat germ has 389% more dietary fiber than flour - wheat germ has 13.2g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
sugar
Flour and wheat germ contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and flour are high in protein. Wheat germ has 124% more protein than flour - wheat germ has 23.2g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Flour has 9.7 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
Vitamins
Vitamin E
Flour and wheat germ contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Flour and wheat germ contain similar amounts of Vitamin K - flour 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, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flour | Wheat Germ | |
|---|---|---|
| Thiamin | 0.12 MG | 1.882 MG |
| Riboflavin | 0.04 MG | 0.499 MG |
| Niacin | 1.25 MG | 6.813 MG |
| Pantothenic acid | 0.438 MG | 2.257 MG |
| Vitamin B6 | 0.044 MG | 1.3 MG |
| Folate | 26 UG | 281 UG |
Minerals
calcium
Wheat germ has 160% more calcium than flour - wheat germ has 39mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 435% more iron than flour - wheat germ has 6.3mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 734% more potassium than flour - wheat germ has 892mg of potassium per 100 grams and flour has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than flour per 100 grams.
| Flour | Wheat Germ | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.723 G |
| Total | 0.022 G | 0.723 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than flour per 100 grams.
| Flour | Wheat Germ | |
|---|---|---|
| linoleic acid | 0.391 G | 5.287 G |
| Total | 0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and Wheat Germ (Wheat germ, crude) .
Flour 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 wheat germ or flour contain more calories in 100 grams?Both wheat germ and flour are high in calories. Wheat germ is quite similar to wheat germ for calories - wheat germ has 360 calories in 100g and flour has 364 calories.
Does wheat germ or flour have more carbohydrates?
By weight, both wheat germ and flour are high in carbohydrates. flour has 50% more carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and flour has 76.3g of carbohydrates.
Does wheat germ or flour contain more iron?
Wheat germ is an abundant source of iron and it has 440% more iron than flour - wheat germ has 6.3mg of iron in 100 grams and flour has 1.2mg of iron.
Does wheat germ or flour contain more potassium?
Wheat germ is a rich source of potassium and it has 730% more potassium than flour - wheat germ has 892mg of potassium in 100 grams and flour has 107mg of potassium.