Granola vs. Wheat Germ
Nutrition comparison of Granola and Wheat Germ
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
wheat germ
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and wheat germ:
- Both wheat germ and granola are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Granola is an excellent source of Vitamin E and calcium.
- Wheat germ has 58% less saturated fat than granola.
- Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and granola are high in calories. Granola has 36% more calories than wheat germ - wheat germ has 360 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is lighter in protein, lighter in carbs and much heavier in fat compared to wheat germ per calorie. Granola has a macronutrient ratio of 11:44:45 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Wheat Germ | |
|---|---|---|
| Protein | 11% | 24% |
| Carbohydrates | 44% | 54% |
| Fat | 45% | 23% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and granola are high in carbohydrates. Wheat germ is very similar to wheat germ for carbohydrates - wheat germ has 51.8g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both wheat germ and granola are high in dietary fiber. Wheat germ has 48% more dietary fiber than granola - wheat germ has 13.2g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Wheat germ has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and granola are high in protein. Wheat germ has 69% more protein than granola - wheat germ has 23.2g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Wheat germ has 58% less saturated fat than granola - wheat germ has 1.7g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and wheat germ are low in trans fat - granola has 0.02g of trans fat per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than wheat germ - granola has 1.2mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Granola and wheat germ contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has more Vitamin E than wheat germ - granola has 11.1mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Granola has more Vitamin K than wheat germ - granola has 5.3ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both granola and wheat germ contain significant amounts of riboflavin.
| Granola | Wheat Germ | |
|---|---|---|
| Thiamin | 0.548 MG | 1.882 MG |
| Riboflavin | 0.354 MG | 0.499 MG |
| Niacin | 2.739 MG | 6.813 MG |
| Pantothenic acid | 0.752 MG | 2.257 MG |
| Vitamin B6 | 0.37 MG | 1.3 MG |
| Folate | 84 UG | 281 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 95% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both wheat germ and granola are high in iron. Wheat germ has 58% more iron than granola - wheat germ has 6.3mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both wheat germ and granola are high in potassium. Wheat germ has 65% more potassium than granola - wheat germ has 892mg of potassium per 100 grams and granola has 539mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both granola and wheat germ contain significant amounts of alpha linoleic acid (ALA).
| Granola | Wheat Germ | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.723 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.723 G |
omega 6s
Comparing omega-6 fatty acids, both granola and wheat germ contain significant amounts of linoleic acid.
| Granola | Wheat Germ | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 5.287 G |
| Total | 7.247 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: Granola (Cereals ready-to-eat, granola, homemade) and Wheat Germ (Wheat germ, crude) .
Granola g
()
|
Daily Values (%) |
Wheat Germ g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 granola contain more calories in 100 grams?Both wheat germ and granola are high in calories. Granola has 40% more calories than wheat germ - wheat germ has 360 calories in 100g and granola has 489 calories.
Does wheat germ or granola have more carbohydrates?
By weight, both wheat germ and granola are high in carbohydrates. wheat germ is very similar to wheat germ for carbohydrates - wheat germ has 51.8g of carbs for 100g and granola has 53.9g of carbohydrates.
Does wheat germ or granola contain more calcium?
Granola is a rich source of calcium and it has 100% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and granola has 76mg of calcium.
Does wheat germ or granola contain more iron?
Both wheat germ and granola are high in iron. Wheat germ has 60% more iron than granola - wheat germ has 6.3mg of iron in 100 grams and granola has 4mg of iron.
Does wheat germ or granola contain more potassium?
Both wheat germ and granola are high in potassium. Wheat germ has 70% more potassium than granola - wheat germ has 892mg of potassium in 100 grams and granola has 539mg of potassium.