Wheat Germ vs. Kiwi
Nutrition comparison of Wheat Germ and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and kiwi:
- Both kiwi and wheat germ are high in dietary fiber and potassium.
- Kiwi has 56.4 times less saturated fat than wheat germ.
- Kiwi is an excellent source of Vitamin C.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of iron and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and kiwi has 83% less calories than wheat germ - kiwi has 61 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, wheat germ is heavier in protein, much lighter in carbs and heavier in fat compared to kiwi per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Kiwi | |
|---|---|---|
| Protein | 24% | 7% |
| Carbohydrates | 54% | 87% |
| Fat | 23% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and kiwi has 72% less carbohydrates than wheat germ - kiwi has 14.7g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.
dietary fiber
Both kiwi and wheat germ are high in dietary fiber. Wheat germ has 340% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.
sugar
Wheat germ has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Wheat germ is an excellent source of protein and it has 19 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Kiwi has 56.4 times less saturated fat than wheat germ - kiwi has 0.03g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than wheat germ - kiwi has 92.7mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Kiwi and wheat germ contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Kiwi has more Vitamin E than wheat germ - kiwi has 1.5mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than wheat germ - kiwi has 40.3ug 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 | Kiwi | |
|---|---|---|
| Thiamin | 1.882 MG | 0.027 MG |
| Riboflavin | 0.499 MG | 0.025 MG |
| Niacin | 6.813 MG | 0.341 MG |
| Pantothenic acid | 2.257 MG | 0.183 MG |
| Vitamin B6 | 1.3 MG | 0.063 MG |
| Folate | 281 UG | 25 UG |
Minerals
calcium
Kiwi and wheat germ contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 19 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Both kiwi and wheat germ are high in potassium. Wheat germ has 186% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and wheat germ has 892mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Wheat Germ | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.042 G |
| Total | 0.723 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than kiwi per 100 grams.
| Wheat Germ | Kiwi | |
|---|---|---|
| linoleic acid | 5.287 G | 0.246 G |
| Total | 5.287 G | 0.246 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 Kiwi (Kiwifruit, green, raw) .
Wheat Germ g
()
|
Daily Values (%) |
Kiwi 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 kiwi or wheat germ contain more calories in 100 grams?Wheat germ is high in calories and kiwi has 80% less calories than wheat germ - kiwi has 61 calories in 100g and wheat germ has 360 calories.
Does kiwi or wheat germ have more carbohydrates?
By weight, wheat germ is high in carbohydrates and kiwi has 70% fewer carbohydrates than wheat germ - kiwi has 14.7g of carbs for 100g and wheat germ has 51.8g of carbohydrates.
Does kiwi or wheat germ contain more iron?
Wheat germ is an abundant source of iron and it has 19 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does kiwi or wheat germ contain more potassium?
Both kiwi and wheat germ are high in potassium. Wheat germ has 190% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and wheat germ has 892mg of potassium.