Wheat Germ vs. Arugula
Nutrition comparison of Wheat Germ and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and arugula:
- Both wheat germ and arugula are high in potassium.
- Arugula has 18.3 times less saturated fat than wheat germ.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and arugula has 93% less calories than wheat germ - wheat germ has 360 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, wheat germ is much lighter in protein, heavier in carbs and much heavier in fat compared to arugula per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Arugula | |
|---|---|---|
| Protein | 24% | 50% |
| Carbohydrates | 54% | 50% |
| Fat | 23% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and arugula has 93% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has 725% more dietary fiber than arugula - wheat germ has 13.2g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Wheat germ has less sugar than arugula - arugula has 2.1g 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 797% more protein than arugula - wheat germ has 23.2g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Arugula has 18.3 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than wheat germ - arugula has 15mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than wheat germ - arugula has 119ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Arugula has more Vitamin E than wheat germ - arugula has 0.43mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than wheat germ - arugula has 108.6ug 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 | Arugula | |
|---|---|---|
| Thiamin | 1.882 MG | 0.044 MG |
| Riboflavin | 0.499 MG | 0.086 MG |
| Niacin | 6.813 MG | 0.305 MG |
| Pantothenic acid | 2.257 MG | 0.437 MG |
| Vitamin B6 | 1.3 MG | 0.073 MG |
| Folate | 281 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 310% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 329% more iron than arugula - wheat germ has 6.3mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both wheat germ and arugula are high in potassium. Wheat germ has 142% more potassium than arugula - wheat germ has 892mg of potassium per 100 grams and arugula has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than arugula per 100 grams.
| Wheat Germ | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.17 G |
| Total | 0.723 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than arugula per 100 grams.
| Wheat Germ | Arugula | |
|---|---|---|
| linoleic acid | 5.287 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 5.287 G | 0.132 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 Arugula (Arugula, raw) .
Wheat Germ g
()
|
Daily Values (%) |
Arugula 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 arugula contain more calories in 100 grams?Wheat germ is high in calories and arugula has 90% less calories than wheat germ - wheat germ has 360 calories in 100g and arugula has 25 calories.
Is wheat germ or arugula better for protein?
Wheat germ is a fantastic source of protein and it has 800% more protein than arugula - wheat germ has 23.2g of protein per 100 grams and arugula has 2.6g of protein.
Does wheat germ or arugula have more carbohydrates?
By weight, wheat germ is high in carbohydrates and arugula has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and arugula has 3.7g of carbohydrates.
Does wheat germ or arugula contain more calcium?
Arugula is a rich source of calcium and it has 310% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and arugula has 160mg of calcium.
Does wheat germ or arugula contain more iron?
Wheat germ is an abundant source of iron and it has 330% more iron than arugula - wheat germ has 6.3mg of iron in 100 grams and arugula has 1.5mg of iron.
Does wheat germ or arugula contain more potassium?
Both wheat germ and arugula are high in potassium. Wheat germ has 140% more potassium than arugula - wheat germ has 892mg of potassium in 100 grams and arugula has 369mg of potassium.