Wheat Germ vs. Soy Flour
Nutrition comparison of Wheat Germ and Soy 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
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and soy flour:
- Both wheat germ and soy flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Soy flour is an excellent source of calcium.
- Wheat germ has more niacin.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and soy flour are high in calories. Wheat germ is very similar to wheat germ for calories - wheat germ has 360 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, wheat germ is much lighter in protein, much heavier in carbs and similar to soy flour for fat. Wheat germ has a macronutrient ratio of 24:54:23 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Soy Flour | |
|---|---|---|
| Protein | 24% | 50% |
| Carbohydrates | 54% | 31% |
| Fat | 23% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and soy flour are high in carbohydrates. Wheat germ has 69% more carbohydrates than soy flour - wheat germ has 51.8g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both wheat germ and soy flour are high in dietary fiber. Soy flour has 21% more dietary fiber than wheat germ - wheat germ has 13.2g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Wheat germ has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and soy flour are high in protein. Soy flour has 115% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Wheat germ and soy flour contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin A
Soy flour and wheat germ contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Soy flour has more Vitamin E than wheat germ - soy flour has 0.55mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Soy flour and wheat germ contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more niacin. Both wheat germ and soy flour contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Wheat Germ | Soy Flour | |
|---|---|---|
| Thiamin | 1.882 MG | 1.088 MG |
| Riboflavin | 0.499 MG | 0.28 MG |
| Niacin | 6.813 MG | 2.95 MG |
| Pantothenic acid | 2.257 MG | 1.55 MG |
| Vitamin B6 | 1.3 MG | 1.05 MG |
| Folate | 281 UG | 289 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 631% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both wheat germ and soy flour are high in iron. Soy flour has 31% more iron than wheat germ - wheat germ has 6.3mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both wheat germ and soy flour are high in potassium. Soy flour has 134% more potassium than wheat germ - wheat germ has 892mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat germ and soy flour contain significant amounts of alpha linoleic acid (ALA).
| Wheat Germ | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.555 G |
| Total | 0.723 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, both wheat germ and soy flour contain significant amounts of linoleic acid.
| Wheat Germ | Soy Flour | |
|---|---|---|
| linoleic acid | 5.287 G | 3.66 G |
| other omega 6 | ~ | 0.025 G |
| Total | 5.287 G | 3.685 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 Soy Flour (Soy flour, low-fat) .
Wheat Germ g
()
|
Daily Values (%) |
Soy 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 soy flour contain more calories in 100 grams?Both wheat germ and soy flour are high in calories. Wheat germ is quite similar to wheat germ for calories - wheat germ has 360 calories in 100g and soy flour has 372 calories.
Is wheat germ or soy flour better for protein?
Both wheat germ and soy flour are high in protein. Soy flour has 120% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and soy flour has 49.8g of protein.
Does wheat germ or soy flour have more carbohydrates?
By weight, both wheat germ and soy flour are high in carbohydrates. wheat germ has 70% more carbohydrates than soy flour - wheat germ has 51.8g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does wheat germ or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 630% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does wheat germ or soy flour contain more iron?
Both wheat germ and soy flour are high in iron. Soy flour has 30% more iron than wheat germ - wheat germ has 6.3mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does wheat germ or soy flour contain more potassium?
Both wheat germ and soy flour are high in potassium. Soy flour has 130% more potassium than wheat germ - wheat germ has 892mg of potassium in 100 grams and soy flour has 2090mg of potassium.