Wheat Germ vs. Hemp Seeds
Nutrition comparison of Wheat Germ and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and hemp seeds:
- Both wheat germ and hemp seeds are high in calories, dietary fiber, iron, potassium and protein.
- Hemp seed is an excellent source of calcium.
- Wheat germ has 64% less saturated fat than hemp seed.
- Wheat germ has more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and hemp seeds are high in calories. Hemp seed has 54% more calories than wheat germ - wheat germ has 360 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, wheat germ is much heavier in carbs, much lighter in fat and similar to hemp seeds for protein. Wheat germ has a macronutrient ratio of 24:54:23 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Hemp Seeds | |
|---|---|---|
| Protein | 24% | 21% |
| Carbohydrates | 54% | 6% |
| Fat | 23% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and hemp seed has 83% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
dietary fiber
Both wheat germ and hemp seeds are high in dietary fiber. Wheat germ has 230% more dietary fiber than hemp seed - wheat germ has 13.2g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.
sugar
Wheat germ has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and hemp seeds are high in protein. Hemp seed has 36% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and hemp seed has 31.6g of protein.
Fat
saturated fat
Wheat germ has 64% less saturated fat than hemp seed - wheat germ has 1.7g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and wheat germ contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Hemp seeds and wheat germ contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Hemp seed has more Vitamin E than wheat germ - hemp seed has 0.8mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more pantothenic acid, Vitamin B6 and folate. Both wheat germ and hemp seeds contain significant amounts of thiamin, riboflavin and niacin.
| Wheat Germ | Hemp Seeds | |
|---|---|---|
| Thiamin | 1.882 MG | 1.275 MG |
| Riboflavin | 0.499 MG | 0.285 MG |
| Niacin | 6.813 MG | 9.2 MG |
| Pantothenic acid | 2.257 MG | ~ |
| Vitamin B6 | 1.3 MG | 0.6 MG |
| Folate | 281 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 79% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and hemp seed has 70mg of calcium.
iron
Both wheat germ and hemp seeds are high in iron. Hemp seed has 27% more iron than wheat germ - wheat germ has 6.3mg of iron per 100 grams and hemp seed has 8mg of iron.
potassium
Both wheat germ and hemp seeds are high in potassium. Hemp seed has 35% more potassium than wheat germ - wheat germ has 892mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than wheat germ per 100 grams.
| Wheat Germ | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 10.024 G |
| Total | 0.723 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than wheat germ per 100 grams.
| Wheat Germ | Hemp Seeds | |
|---|---|---|
| linoleic acid | 5.287 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 5.287 G | 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .
Wheat Germ g
()
|
Daily Values (%) |
Hemp Seeds 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 hemp seeds contain more calories in 100 grams?Both wheat germ and hemp seeds are high in calories. Hemp seed has 50% more calories than wheat germ - wheat germ has 360 calories in 100g and hemp seed has 553 calories.
Does wheat germ or hemp seeds have more carbohydrates?
By weight, wheat germ is high in carbohydrates and hemp seed has 80% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and hemp seed has 8.7g of carbohydrates.
Does wheat germ or hemp seeds contain more calcium?
Hemp seed is a rich source of calcium and it has 80% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and hemp seed has 70mg of calcium.
Does wheat germ or hemp seeds contain more iron?
Both wheat germ and hemp seeds are high in iron. Hemp seed has 30% more iron than wheat germ - wheat germ has 6.3mg of iron in 100 grams and hemp seed has 8mg of iron.
Does wheat germ or hemp seeds contain more potassium?
Both wheat germ and hemp seeds are high in potassium. Hemp seed has 40% more potassium than wheat germ - wheat germ has 892mg of potassium in 100 grams and hemp seed has 1200mg of potassium.