Wheat Germ vs. Apple
Nutrition comparison of Wheat Germ and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and apple:
- Both wheat germ and apple are high in dietary fiber.
- Apple has 58.4 times less saturated fat than wheat germ.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ has signficantly more calcium than apple.
- Wheat germ is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Apple (Apples, raw, with skin (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 apple has 86% less calories than wheat germ - wheat germ has 360 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, wheat germ is much heavier in protein, much lighter in carbs and heavier in fat compared to apple per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Apple | |
|---|---|---|
| Protein | 24% | 2% |
| Carbohydrates | 54% | 96% |
| Fat | 23% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and apple has 73% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both wheat germ and apple are high in dietary fiber. Wheat germ has 450% more dietary fiber than apple - wheat germ has 13.2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Wheat germ has less sugar than apple - apple has 10.4g 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 88 times more protein than apple - wheat germ has 23.2g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has 58.4 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than wheat germ - apple has 4.6mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Apple and wheat germ contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Apple and wheat germ contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Apple and wheat germ contain similar amounts of Vitamin K - apple has 2.2ug 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 | Apple | |
|---|---|---|
| Thiamin | 1.882 MG | 0.017 MG |
| Riboflavin | 0.499 MG | 0.026 MG |
| Niacin | 6.813 MG | 0.091 MG |
| Pantothenic acid | 2.257 MG | 0.061 MG |
| Vitamin B6 | 1.3 MG | 0.041 MG |
| Folate | 281 UG | 3 UG |
Minerals
calcium
Wheat germ has signficantly more calcium than apple - wheat germ has 39mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 51 times more iron than apple - wheat germ has 6.3mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 734% more potassium than apple - wheat germ has 892mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than apple per 100 grams.
| Wheat Germ | Apple | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.009 G |
| Total | 0.723 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than apple per 100 grams.
| Wheat Germ | Apple | |
|---|---|---|
| linoleic acid | 5.287 G | 0.043 G |
| Total | 5.287 G | 0.043 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .
Wheat Germ g
()
|
Daily Values (%) |
Apple 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 apple contain more calories in 100 grams?Wheat germ is high in calories and apple has 90% less calories than wheat germ - wheat germ has 360 calories in 100g and apple has 52 calories.
Does wheat germ or apple have more carbohydrates?
By weight, wheat germ is high in carbohydrates and apple has 70% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and apple has 13.8g of carbohydrates.
Does wheat germ or apple contain more iron?
Wheat germ is an abundant source of iron and it has 51 times more iron than apple - wheat germ has 6.3mg of iron in 100 grams and apple has 0.12mg of iron.
Does wheat germ or apple contain more potassium?
Wheat germ is a rich source of potassium and it has 730% more potassium than apple - wheat germ has 892mg of potassium in 100 grams and apple has 107mg of potassium.