Wheat Germ vs. Boiled Egg
Nutrition comparison of Wheat Germ and Cooked Boiled Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
cooked
boiled egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and boiled egg:
- Both wheat germ and boiled egg are high in calories and protein.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Wheat germ has more thiamin, niacin, Vitamin B6 and folate, however, boiled egg contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Boiled Egg (Egg, whole, cooked, hard-boiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and boiled egg are high in calories. Wheat germ has 132% more calories than boiled egg - wheat germ has 360 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, wheat germ is lighter in protein, much heavier in carbs and much lighter in fat compared to boiled egg per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for boiled egg, 34:3:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Boiled Egg | |
|---|---|---|
| Protein | 24% | 34% |
| Carbohydrates | 54% | 3% |
| Fat | 23% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and boiled egg has 98% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - wheat germ has 13.2g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Wheat germ has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and boiled egg are high in protein. Wheat germ has 84% more protein than boiled egg - wheat germ has 23.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Wheat germ has 49% less saturated fat than boiled egg - wheat germ has 1.7g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and wheat germ has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than wheat germ - boiled egg has 149ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than wheat germ - boiled egg has 87iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Boiled egg has more Vitamin E than wheat germ - boiled egg has 1mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Boiled egg and wheat germ contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, niacin, Vitamin B6 and folate, however, boiled egg contains more Vitamin B12. Both wheat germ and boiled egg contain significant amounts of riboflavin and pantothenic acid.
| Wheat Germ | Boiled Egg | |
|---|---|---|
| Thiamin | 1.882 MG | 0.066 MG |
| Riboflavin | 0.499 MG | 0.513 MG |
| Niacin | 6.813 MG | 0.064 MG |
| Pantothenic acid | 2.257 MG | 1.398 MG |
| Vitamin B6 | 1.3 MG | 0.121 MG |
| Folate | 281 UG | 44 UG |
| Vitamin B12 | ~ | 1.11 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 28% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 426% more iron than boiled egg - wheat germ has 6.3mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 608% more potassium than boiled egg - wheat germ has 892mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than wheat germ per 100 grams.
| Wheat Germ | Boiled Egg | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.035 G |
| DHA | ~ | 0.038 G |
| EPA | ~ | 0.005 G |
| Total | 0.723 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than boiled egg per 100 grams.
| Wheat Germ | Boiled Egg | |
|---|---|---|
| linoleic acid | 5.287 G | 1.188 G |
| other omega 6 | ~ | 0.149 G |
| Total | 5.287 G | 1.337 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 Boiled Egg (Egg, whole, cooked, hard-boiled) .
Wheat Germ g
()
|
Daily Values (%) |
Cooked Boiled Egg 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 boiled egg contain more calories in 100 grams?Both wheat germ and boiled egg are high in calories. Wheat germ has 130% more calories than boiled egg - wheat germ has 360 calories in 100g and boiled egg has 155 calories.
Is wheat germ or boiled egg better for protein?
Both wheat germ and boiled egg are high in protein. Wheat germ has 80% more protein than boiled egg - wheat germ has 23.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Does wheat germ or boiled egg have more carbohydrates?
By weight, wheat germ is high in carbohydrates and boiled egg has 100% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and boiled egg has 1.1g of carbohydrates.
Does wheat germ or boiled egg contain more iron?
Wheat germ is an abundant source of iron and it has 430% more iron than boiled egg - wheat germ has 6.3mg of iron in 100 grams and boiled egg has 1.2mg of iron.
Does wheat germ or boiled egg contain more potassium?
Wheat germ is a rich source of potassium and it has 610% more potassium than boiled egg - wheat germ has 892mg of potassium in 100 grams and boiled egg has 126mg of potassium.