Wheat Germ vs. Avocado
Nutrition comparison of Wheat Germ and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and avocado:
- Both wheat germ and avocado are high in calories, dietary fiber and potassium.
- Avocado has signficantly more Vitamin C than wheat germ.
- Wheat germ has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Wheat germ is an excellent source of iron and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and avocado are high in calories. Wheat germ has 116% more calories than avocado - wheat germ has 360 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Avocado | |
|---|---|---|
| Protein | 24% | 4% |
| Carbohydrates | 54% | 19% |
| Fat | 23% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and avocado has 83% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both wheat germ and avocado are high in dietary fiber. Wheat germ has 94% more dietary fiber than avocado - wheat germ has 13.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado and wheat germ contain similar amounts of sugar - avocado has 0.3g 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 10 times more protein than avocado - wheat germ has 23.2g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Wheat germ and avocado contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than wheat germ - avocado has 8.8mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than wheat germ - avocado has 7ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than wheat germ - avocado has 2mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than wheat germ - avocado has 21ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both wheat germ and avocado contain significant amounts of pantothenic acid.
| Wheat Germ | Avocado | |
|---|---|---|
| Thiamin | 1.882 MG | 0.075 MG |
| Riboflavin | 0.499 MG | 0.143 MG |
| Niacin | 6.813 MG | 1.912 MG |
| Pantothenic acid | 2.257 MG | 1.463 MG |
| Vitamin B6 | 1.3 MG | 0.287 MG |
| Folate | 281 UG | 89 UG |
Minerals
calcium
Wheat germ has 200% more calcium than avocado - wheat germ has 39mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 926% more iron than avocado - wheat germ has 6.3mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both wheat germ and avocado are high in potassium. Wheat germ has 76% more potassium than avocado - wheat germ has 892mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Wheat Germ | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.125 G |
| Total | 0.723 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than avocado per 100 grams.
| Wheat Germ | Avocado | |
|---|---|---|
| linoleic acid | 5.287 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 5.287 G | 1.689 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 Avocado (Avocados, raw, California) .
Wheat Germ g
()
|
Daily Values (%) |
Avocado 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 avocado contain more calories in 100 grams?Both wheat germ and avocado are high in calories. Wheat germ has 120% more calories than avocado - wheat germ has 360 calories in 100g and avocado has 167 calories.
Does wheat germ or avocado have more carbohydrates?
By weight, wheat germ is high in carbohydrates and avocado has 80% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does wheat germ or avocado contain more iron?
Wheat germ is an abundant source of iron and it has 930% more iron than avocado - wheat germ has 6.3mg of iron in 100 grams and avocado has 0.61mg of iron.
Does wheat germ or avocado contain more potassium?
Both wheat germ and avocado are high in potassium. Wheat germ has 80% more potassium than avocado - wheat germ has 892mg of potassium in 100 grams and avocado has 507mg of potassium.