Wheat Germ vs. Russet Potato
Nutrition comparison of Wheat Germ and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and russet potato:
- Both wheat germ and russet potato are high in potassium.
- Russet potato has 63 times less saturated fat than wheat germ.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and russet potato has 78% less calories than wheat germ - wheat germ has 360 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, wheat germ is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Russet Potato | |
|---|---|---|
| Protein | 24% | 11% |
| Carbohydrates | 54% | 89% |
| Fat | 23% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and russet potato has 65% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has 915% more dietary fiber than russet potato - wheat germ has 13.2g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato and wheat germ contain similar amounts of sugar - russet potato has 0.62g 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 982% more protein than russet potato - wheat germ has 23.2g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Russet potato has 63 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than wheat germ - russet potato has 5.7mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Russet potato and wheat germ contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Russet potato and wheat germ contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Russet potato and wheat germ contain similar amounts of Vitamin K - russet potato has 1.8ug 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 | Russet Potato | |
|---|---|---|
| Thiamin | 1.882 MG | 0.082 MG |
| Riboflavin | 0.499 MG | 0.033 MG |
| Niacin | 6.813 MG | 1.035 MG |
| Pantothenic acid | 2.257 MG | 0.301 MG |
| Vitamin B6 | 1.3 MG | 0.345 MG |
| Folate | 281 UG | 14 UG |
Minerals
calcium
Wheat germ has 200% more calcium than russet potato - wheat germ has 39mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 628% more iron than russet potato - wheat germ has 6.3mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both wheat germ and russet potato are high in potassium. Wheat germ has 114% more potassium than russet potato - wheat germ has 892mg of potassium per 100 grams and russet potato has 417mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Wheat Germ | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.01 G |
| Total | 0.723 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than russet potato per 100 grams.
| Wheat Germ | Russet Potato | |
|---|---|---|
| linoleic acid | 5.287 G | 0.032 G |
| Total | 5.287 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Wheat Germ g
()
|
Daily Values (%) |
Russet Potato 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 russet potato contain more calories in 100 grams?Wheat germ is high in calories and russet potato has 80% less calories than wheat germ - wheat germ has 360 calories in 100g and russet potato has 79 calories.
Does wheat germ or russet potato have more carbohydrates?
By weight, wheat germ is high in carbohydrates and russet potato has 70% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does wheat germ or russet potato contain more iron?
Wheat germ is an abundant source of iron and it has 630% more iron than russet potato - wheat germ has 6.3mg of iron in 100 grams and russet potato has 0.86mg of iron.
Does wheat germ or russet potato contain more potassium?
Both wheat germ and russet potato are high in potassium. Wheat germ has 110% more potassium than russet potato - wheat germ has 892mg of potassium in 100 grams and russet potato has 417mg of potassium.