Wheat Germ vs. Hazelnut
Nutrition comparison of Wheat Germ and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and hazelnut:
- Both wheat germ and hazelnut are high in calories, dietary fiber, iron, potassium and protein.
- Hazelnut is an excellent source of Vitamin E and calcium.
- Wheat germ has 63% less saturated fat than hazelnut.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and hazelnut are high in calories. Hazelnut has 79% more calories than wheat germ - wheat germ has 360 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Hazelnut | |
|---|---|---|
| Protein | 24% | 9% |
| Carbohydrates | 54% | 10% |
| Fat | 23% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and hazelnut has 66% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both wheat germ and hazelnut are high in dietary fiber. Wheat germ has 40% more dietary fiber than hazelnut - wheat germ has 13.2g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Wheat germ has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and hazelnut are high in protein. Wheat germ has 54% more protein than hazelnut - wheat germ has 23.2g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Wheat germ has 63% less saturated fat than hazelnut - wheat germ has 1.7g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has more Vitamin C than wheat germ - hazelnut has 3.8mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Hazelnut and wheat germ contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has more Vitamin E than wheat germ - hazelnut has 15.3mg of Vitamin E 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 | Hazelnut | |
|---|---|---|
| Thiamin | 1.882 MG | 0.338 MG |
| Riboflavin | 0.499 MG | 0.123 MG |
| Niacin | 6.813 MG | 2.05 MG |
| Pantothenic acid | 2.257 MG | 0.923 MG |
| Vitamin B6 | 1.3 MG | 0.62 MG |
| Folate | 281 UG | 88 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 215% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both wheat germ and hazelnut are high in iron. Wheat germ has 43% more iron than hazelnut - wheat germ has 6.3mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both wheat germ and hazelnut are high in potassium. Wheat germ has 18% more potassium than hazelnut - wheat germ has 892mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Wheat Germ | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.06 G |
| Total | 0.723 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, both wheat germ and hazelnut contain significant amounts of linoleic acid.
| Wheat Germ | Hazelnut | |
|---|---|---|
| linoleic acid | 5.287 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 5.287 G | 8.463 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 Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
Wheat Germ g
()
|
Daily Values (%) |
Hazelnut 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 hazelnut contain more calories in 100 grams?Both wheat germ and hazelnut are high in calories. Hazelnut has 80% more calories than wheat germ - wheat germ has 360 calories in 100g and hazelnut has 646 calories.
Does wheat germ or hazelnut have more carbohydrates?
By weight, wheat germ is high in carbohydrates and hazelnut has 70% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and hazelnut has 17.6g of carbohydrates.
Does wheat germ or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 220% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does wheat germ or hazelnut contain more iron?
Both wheat germ and hazelnut are high in iron. Wheat germ has 40% more iron than hazelnut - wheat germ has 6.3mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does wheat germ or hazelnut contain more potassium?
Both wheat germ and hazelnut are high in potassium. Wheat germ has 20% more potassium than hazelnut - wheat germ has 892mg of potassium in 100 grams and hazelnut has 755mg of potassium.