Wheat Germ vs. Peanut Flour
Nutrition comparison of Wheat Germ and Peanut Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and peanut flour:
- Both wheat germ and peanut flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Peanut flour has 25.4 times less saturated fat than wheat germ.
- Peanut flour is an excellent source of calcium.
- Wheat germ has more thiamin and Vitamin B6, however, peanut flour contains more niacin.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and peanut flour are high in calories. Wheat germ has a little more calories (10%) than peanut flour by weight - wheat germ has 360 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, wheat germ is much lighter in protein, heavier in carbs and much heavier in fat compared to peanut flour per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Peanut Flour | |
|---|---|---|
| Protein | 24% | 59% |
| Carbohydrates | 54% | 39% |
| Fat | 23% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and peanut flour are high in carbohydrates. Wheat germ has 49% more carbohydrates than peanut flour - wheat germ has 51.8g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both wheat germ and peanut flour are high in dietary fiber. Peanut flour has 20% more dietary fiber than wheat germ - wheat germ has 13.2g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Wheat germ has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and peanut flour are high in protein. Peanut flour has 125% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Peanut flour has 25.4 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin E
Peanut flour and wheat germ contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin and Vitamin B6, however, peanut flour contains more niacin. Both wheat germ and peanut flour contain significant amounts of riboflavin, pantothenic acid and folate.
| Wheat Germ | Peanut Flour | |
|---|---|---|
| Thiamin | 1.882 MG | 0.7 MG |
| Riboflavin | 0.499 MG | 0.48 MG |
| Niacin | 6.813 MG | 27 MG |
| Pantothenic acid | 2.257 MG | 2.744 MG |
| Vitamin B6 | 1.3 MG | 0.504 MG |
| Folate | 281 UG | 248 UG |
Minerals
calcium
Peanut flour is an excellent source of calcium and it has 259% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both wheat germ and peanut flour are high in iron. Wheat germ has 198% more iron than peanut flour - wheat germ has 6.3mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both wheat germ and peanut flour are high in potassium. Peanut flour has 45% more potassium than wheat germ - wheat germ has 892mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than peanut flour per 100 grams.
| Wheat Germ | Peanut Flour | |
|---|---|---|
| linoleic acid | 5.287 G | 0.143 G |
| Total | 5.287 G | 0.143 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Wheat Germ or Peanut Flour .
Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Peanut Flour (Peanut flour, defatted) .
Wheat Germ g
()
|
Daily Values (%) |
Peanut Flour 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 peanut flour contain more calories in 100 grams?Both wheat germ and peanut flour are high in calories. Wheat germ has a little more calories ( 10%) than peanut flour by weight - wheat germ has 360 calories in 100g and peanut flour has 327 calories.
Is wheat germ or peanut flour better for protein?
Both wheat germ and peanut flour are high in protein. Peanut flour has 130% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Does wheat germ or peanut flour have more carbohydrates?
By weight, both wheat germ and peanut flour are high in carbohydrates. wheat germ has 50% more carbohydrates than peanut flour - wheat germ has 51.8g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does wheat germ or peanut flour contain more calcium?
Peanut flour is a rich source of calcium and it has 260% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does wheat germ or peanut flour contain more iron?
Both wheat germ and peanut flour are high in iron. Wheat germ has 200% more iron than peanut flour - wheat germ has 6.3mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does wheat germ or peanut flour contain more potassium?
Both wheat germ and peanut flour are high in potassium. Peanut flour has 50% more potassium than wheat germ - wheat germ has 892mg of potassium in 100 grams and peanut flour has 1290mg of potassium.