Wheat Germ vs. Milk
Nutrition comparison of Wheat Germ and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and milk:
- Milk is an excellent source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and milk has 86% less calories than wheat germ - wheat germ has 360 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, wheat germ is heavier in carbs, lighter in fat and similar to milk for protein. Wheat germ has a macronutrient ratio of 24:54:23 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Milk | |
|---|---|---|
| Protein | 24% | 27% |
| Carbohydrates | 54% | 38% |
| Fat | 23% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and milk has 91% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than milk - wheat germ has 13.2g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Wheat germ has less sugar than milk - milk has 5.1g 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 602% more protein than milk - wheat germ has 23.2g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Wheat germ and milk contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and wheat germ are low in trans fat - milk has 0.09g of trans fat per 100 grams and wheat germ does not contain significant amounts.
cholesterol
Both milk and wheat germ are low in cholesterol - milk has 8mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin C
Milk and wheat germ contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than wheat germ - milk has 55ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than wheat germ - milk has 49iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Milk and wheat germ contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Milk and wheat germ contain similar amounts of Vitamin K - milk has 0.2ug 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, however, milk contains more Vitamin B12.
| Wheat Germ | Milk | |
|---|---|---|
| Thiamin | 1.882 MG | 0.039 MG |
| Riboflavin | 0.499 MG | 0.185 MG |
| Niacin | 6.813 MG | 0.092 MG |
| Pantothenic acid | 2.257 MG | 0.356 MG |
| Vitamin B6 | 1.3 MG | 0.038 MG |
| Folate | 281 UG | 5 UG |
| Vitamin B12 | ~ | 0.53 UG |
Minerals
calcium
Milk is an excellent source of calcium and it has 208% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 312 times more iron than milk - wheat germ has 6.3mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 537% more potassium than milk - wheat germ has 892mg of potassium per 100 grams and milk has 140mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than milk per 100 grams.
| Wheat Germ | Milk | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.008 G |
| Total | 0.723 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than milk per 100 grams.
| Wheat Germ | Milk | |
|---|---|---|
| linoleic acid | 5.287 G | 0.062 G |
| other omega 6 | ~ | 0.004 G |
| Total | 5.287 G | 0.066 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .
Wheat Germ g
()
|
Daily Values (%) |
Milk 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 milk contain more calories in 100 grams?Wheat germ is high in calories and milk has 90% less calories than wheat germ - wheat germ has 360 calories in 100g and milk has 50 calories.
Does wheat germ or milk have more carbohydrates?
By weight, wheat germ is high in carbohydrates and milk has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and milk has 4.8g of carbohydrates.
Does wheat germ or milk contain more calcium?
Milk is a rich source of calcium and it has 210% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and milk has 120mg of calcium.
Does wheat germ or milk contain more iron?
Wheat germ is an abundant source of iron and it has 312 times more iron than milk - wheat germ has 6.3mg of iron in 100 grams and milk has 0.02mg of iron.
Does wheat germ or milk contain more potassium?
Wheat germ is a rich source of potassium and it has 540% more potassium than milk - wheat germ has 892mg of potassium in 100 grams and milk has 140mg of potassium.