Wheat Germ vs. Walnut
Nutrition comparison of Wheat Germ and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and walnut:
- Both wheat germ and walnut are high in calories, dietary fiber, iron, potassium and protein.
- Walnut is an excellent source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and walnut are high in calories. Walnut has 82% more calories than wheat germ - wheat germ has 360 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Walnut | |
|---|---|---|
| Protein | 24% | 9% |
| Carbohydrates | 54% | 8% |
| Fat | 23% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and walnut has 74% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both wheat germ and walnut are high in dietary fiber. Wheat germ has 97% more dietary fiber than walnut - wheat germ has 13.2g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Wheat germ has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and walnut are high in protein. Wheat germ has 52% more protein than walnut - wheat germ has 23.2g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and wheat germ has 73% less saturated fat than walnut - wheat germ has 1.7g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than wheat germ - walnut has 1.3mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Walnut and wheat germ contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than wheat germ - walnut has 0.7mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Walnut and wheat germ contain similar amounts of Vitamin K - walnut has 2.7ug 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 | Walnut | |
|---|---|---|
| Thiamin | 1.882 MG | 0.341 MG |
| Riboflavin | 0.499 MG | 0.15 MG |
| Niacin | 6.813 MG | 1.125 MG |
| Pantothenic acid | 2.257 MG | 0.57 MG |
| Vitamin B6 | 1.3 MG | 0.537 MG |
| Folate | 281 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 151% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both wheat germ and walnut are high in iron. Wheat germ has 115% more iron than walnut - wheat germ has 6.3mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both wheat germ and walnut are high in potassium. Wheat germ has 102% more potassium than walnut - wheat germ has 892mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than wheat germ per 100 grams.
| Wheat Germ | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 9.08 G |
| Total | 0.723 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than wheat germ per 100 grams.
| Wheat Germ | Walnut | |
|---|---|---|
| linoleic acid | 5.287 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 5.287 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Wheat Germ g
()
|
Daily Values (%) |
Walnut 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 walnut contain more calories in 100 grams?Both wheat germ and walnut are high in calories. Walnut has 80% more calories than wheat germ - wheat germ has 360 calories in 100g and walnut has 654 calories.
Does wheat germ or walnut have more carbohydrates?
By weight, wheat germ is high in carbohydrates and walnut has 70% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does wheat germ or walnut contain more calcium?
Walnut is a rich source of calcium and it has 150% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and walnut has 98mg of calcium.
Does wheat germ or walnut contain more iron?
Both wheat germ and walnut are high in iron. Wheat germ has 120% more iron than walnut - wheat germ has 6.3mg of iron in 100 grams and walnut has 2.9mg of iron.
Does wheat germ or walnut contain more potassium?
Both wheat germ and walnut are high in potassium. Wheat germ has 100% more potassium than walnut - wheat germ has 892mg of potassium in 100 grams and walnut has 441mg of potassium.