Wheat Germ vs. Salmon
Nutrition comparison of Wheat Germ and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and salmon:
- Both wheat germ and salmon are high in calories, potassium and protein.
- Salmon is an excellent source of Vitamin D.
- Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, salmon contains more Vitamin B12.
- Wheat germ has signficantly more calcium than salmon.
- Wheat germ is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and salmon are high in calories. Wheat germ has 183% more calories than salmon - wheat germ has 360 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, wheat germ is much lighter in protein, much heavier in carbs and lighter in fat compared to salmon per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Salmon | |
|---|---|---|
| Protein | 24% | 67% |
| Carbohydrates | 54% | ~ |
| Fat | 23% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and salmon has less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than salmon - wheat germ has 13.2g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both wheat germ and salmon are high in protein. Wheat germ has 13% more protein than salmon - wheat germ has 23.2g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Wheat germ and salmon contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and wheat germ are low in trans fat - salmon has 0.03g of trans fat per 100 grams and wheat germ does not contain significant amounts.
cholesterol
Wheat germ has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than wheat germ - salmon has 35ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than wheat germ - salmon has 435iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than wheat germ - salmon has 0.4mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Salmon and wheat germ contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, salmon contains more Vitamin B12. Both wheat germ and salmon contain significant amounts of niacin.
| Wheat Germ | Salmon | |
|---|---|---|
| Thiamin | 1.882 MG | 0.08 MG |
| Riboflavin | 0.499 MG | 0.105 MG |
| Niacin | 6.813 MG | 7.995 MG |
| Pantothenic acid | 2.257 MG | 1.03 MG |
| Vitamin B6 | 1.3 MG | 0.611 MG |
| Folate | 281 UG | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Wheat germ has signficantly more calcium than salmon - wheat germ has 39mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 15 times more iron than salmon - wheat germ has 6.3mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both wheat germ and salmon are high in potassium. Wheat germ has 144% more potassium than salmon - wheat germ has 892mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than wheat germ per 100 grams.
| Wheat Germ | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.723 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than salmon per 100 grams.
| Wheat Germ | Salmon | |
|---|---|---|
| linoleic acid | 5.287 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 5.287 G | 0.085 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 Salmon (Fish, salmon, pink, raw) .
Wheat Germ g
()
|
Daily Values (%) |
Salmon 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 salmon contain more calories in 100 grams?Both wheat germ and salmon are high in calories. Wheat germ has 180% more calories than salmon - wheat germ has 360 calories in 100g and salmon has 127 calories.
Is wheat germ or salmon better for protein?
Both wheat germ and salmon are high in protein. Wheat germ has 10% more protein than salmon - wheat germ has 23.2g of protein per 100 grams and salmon has 20.5g of protein.
Does wheat germ or salmon have more carbohydrates?
By weight, wheat germ is high in carbohydrates and salmon has fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and salmon has no carbs..
Does wheat germ or salmon contain more iron?
Wheat germ is an abundant source of iron and it has 15 times more iron than salmon - wheat germ has 6.3mg of iron in 100 grams and salmon has 0.38mg of iron.
Does wheat germ or salmon contain more potassium?
Both wheat germ and salmon are high in potassium. Wheat germ has 140% more potassium than salmon - wheat germ has 892mg of potassium in 100 grams and salmon has 366mg of potassium.