Wheat Germ vs. Bittersweet Chocolate
Nutrition comparison of Wheat Germ and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and bittersweet chocolate:
- Both bittersweet chocolate and wheat germ are high in calories, dietary fiber, iron, potassium and protein.
- Bittersweet chocolate 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 Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and wheat germ are high in calories. Bittersweet chocolate has 78% more calories than wheat germ - bittersweet chocolate has 642 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Bittersweet Chocolate | |
|---|---|---|
| Protein | 24% | 9% |
| Carbohydrates | 54% | 18% |
| Fat | 23% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and bittersweet chocolate has 45% less carbohydrates than wheat germ - bittersweet chocolate has 28.4g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.
dietary fiber
Both bittersweet chocolate and wheat germ are high in dietary fiber. Bittersweet chocolate has 26% more dietary fiber than wheat germ - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.
sugar
Bittersweet chocolate and wheat germ contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both bittersweet chocolate and wheat germ are high in protein. Wheat germ has 62% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and wheat germ has 95% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
cholesterol
Both bittersweet chocolate and wheat germ are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin E
Bittersweet chocolate has more Vitamin E than wheat germ - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Bittersweet chocolate has more Vitamin K than wheat germ - bittersweet chocolate has 9.7ug 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 | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 1.882 MG | 0.147 MG |
| Riboflavin | 0.499 MG | 0.1 MG |
| Niacin | 6.813 MG | 1.355 MG |
| Pantothenic acid | 2.257 MG | 0.168 MG |
| Vitamin B6 | 1.3 MG | 0.027 MG |
| Folate | 281 UG | 28 UG |
Minerals
calcium
Bittersweet chocolate is an excellent source of calcium and it has 159% more calcium than wheat germ - bittersweet chocolate has 101mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Both bittersweet chocolate and wheat germ are high in iron. Bittersweet chocolate has 178% more iron than wheat germ - bittersweet chocolate has 17.4mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Both bittersweet chocolate and wheat germ are high in potassium. Wheat germ has a little more potassium (7%) than bittersweet chocolate by weight - bittersweet chocolate has 830mg of potassium per 100 grams and wheat germ has 892mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than bittersweet chocolate per 100 grams.
| Wheat Germ | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.117 G |
| Total | 0.723 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than bittersweet chocolate per 100 grams.
| Wheat Germ | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 5.287 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 5.287 G | 1.988 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 Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Wheat Germ g
()
|
Daily Values (%) |
Bittersweet Chocolate 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 bittersweet chocolate or wheat germ contain more calories in 100 grams?Both bittersweet chocolate and wheat germ are high in calories. Bittersweet chocolate has 80% more calories than wheat germ - bittersweet chocolate has 642 calories in 100g and wheat germ has 360 calories.
Does bittersweet chocolate or wheat germ have more carbohydrates?
By weight, wheat germ is high in carbohydrates and bittersweet chocolate has 50% fewer carbohydrates than wheat germ - bittersweet chocolate has 28.4g of carbs for 100g and wheat germ has 51.8g of carbohydrates.
Does bittersweet chocolate or wheat germ contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 160% more calcium than wheat germ - bittersweet chocolate has 101mg of calcium in 100 grams and wheat germ has 39mg of calcium.
Does bittersweet chocolate or wheat germ contain more iron?
Both bittersweet chocolate and wheat germ are high in iron. Bittersweet chocolate has 180% more iron than wheat germ - bittersweet chocolate has 17.4mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does bittersweet chocolate or wheat germ contain more potassium?
Both bittersweet chocolate and wheat germ are high in potassium. Wheat germ has a little more potassium ( 10%) than bittersweet chocolate by weight - bittersweet chocolate has 830mg of potassium in 100 grams and wheat germ has 892mg of potassium.