Wheat Germ vs. Almonds
Nutrition comparison of Wheat Germ and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and almonds:
- Both wheat germ and almonds are high in calories, dietary fiber, iron, potassium and protein.
- Almond is an excellent source of Vitamin E and calcium.
- Wheat germ has 56% less saturated fat than almond.
- Wheat germ has more thiamin, pantothenic acid, Vitamin B6 and folate, however, almond contains more riboflavin.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and almonds are high in calories. Almond has 61% more calories than wheat germ - wheat germ has 360 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Almonds | |
|---|---|---|
| Protein | 24% | 14% |
| Carbohydrates | 54% | 14% |
| Fat | 23% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and almond has 58% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both wheat germ and almonds are high in dietary fiber. Wheat germ has a little more dietary fiber (6%) than almond by weight - wheat germ has 13.2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Wheat germ has less sugar than almond - almond has 4.4g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and almonds are high in protein. Wheat germ has a little more protein (9%) than almond by weight - wheat germ has 23.2g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Wheat germ has 56% less saturated fat than almond - wheat germ has 1.7g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and wheat germ are low in trans fat - almond has 0.02g of trans fat per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Almonds and wheat germ contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than wheat germ - almond has 25.6mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, pantothenic acid, Vitamin B6 and folate, however, almond contains more riboflavin. Both wheat germ and almonds contain significant amounts of niacin.
| Wheat Germ | Almonds | |
|---|---|---|
| Thiamin | 1.882 MG | 0.205 MG |
| Riboflavin | 0.499 MG | 1.138 MG |
| Niacin | 6.813 MG | 3.618 MG |
| Pantothenic acid | 2.257 MG | 0.471 MG |
| Vitamin B6 | 1.3 MG | 0.137 MG |
| Folate | 281 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 590% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both wheat germ and almonds are high in iron. Wheat germ has 69% more iron than almond - wheat germ has 6.3mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both wheat germ and almonds are high in potassium. Wheat germ has 22% more potassium than almond - wheat germ has 892mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than almond per 100 grams.
| Wheat Germ | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.003 G |
| Total | 0.723 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than wheat germ per 100 grams.
| Wheat Germ | Almonds | |
|---|---|---|
| linoleic acid | 5.287 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 5.287 G | 12.326 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 Almonds (Nuts, almonds) .
Wheat Germ g
()
|
Daily Values (%) |
Almonds 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 almonds contain more calories in 100 grams?Both wheat germ and almonds are high in calories. Almond has 60% more calories than wheat germ - wheat germ has 360 calories in 100g and almond has 579 calories.
Does wheat germ or almonds have more carbohydrates?
By weight, wheat germ is high in carbohydrates and almond has 60% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and almond has 21.6g of carbohydrates.
Does wheat germ or almonds contain more calcium?
Almond is a rich source of calcium and it has 590% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and almond has 269mg of calcium.
Does wheat germ or almonds contain more iron?
Both wheat germ and almonds are high in iron. Wheat germ has 70% more iron than almond - wheat germ has 6.3mg of iron in 100 grams and almond has 3.7mg of iron.
Does wheat germ or almonds contain more potassium?
Both wheat germ and almonds are high in potassium. Wheat germ has 20% more potassium than almond - wheat germ has 892mg of potassium in 100 grams and almond has 733mg of potassium.