Wheat Germ vs. Broccoli
Nutrition comparison of Wheat Germ and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and broccoli:
- Both wheat germ and broccoli are high in dietary fiber and potassium.
- Broccoli has 13.6 times less saturated fat than wheat germ.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and broccoli has 91% less calories than wheat germ - wheat germ has 360 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, wheat germ is lighter in carbs, heavier in fat and similar to broccoli for protein. Wheat germ has a macronutrient ratio of 24:54:23 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Broccoli | |
|---|---|---|
| Protein | 24% | 27% |
| Carbohydrates | 54% | 64% |
| Fat | 23% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and broccoli has 87% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both wheat germ and broccoli are high in dietary fiber. Wheat germ has 408% more dietary fiber than broccoli - wheat germ has 13.2g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Wheat germ has less sugar than broccoli - broccoli has 1.7g 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 721% more protein than broccoli - wheat germ has 23.2g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Broccoli has 13.6 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than wheat germ - broccoli has 89.2mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than wheat germ - broccoli has 31ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than wheat germ - broccoli has 0.78mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than wheat germ - broccoli has 101.6ug 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 | Broccoli | |
|---|---|---|
| Thiamin | 1.882 MG | 0.071 MG |
| Riboflavin | 0.499 MG | 0.117 MG |
| Niacin | 6.813 MG | 0.639 MG |
| Pantothenic acid | 2.257 MG | 0.573 MG |
| Vitamin B6 | 1.3 MG | 0.175 MG |
| Folate | 281 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 21% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 758% more iron than broccoli - wheat germ has 6.3mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both wheat germ and broccoli are high in potassium. Wheat germ has 182% more potassium than broccoli - wheat germ has 892mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Wheat Germ | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.0215 G |
| Total | 0.723 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than broccoli per 100 grams.
| Wheat Germ | Broccoli | |
|---|---|---|
| linoleic acid | 5.287 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 5.287 G | 0.055 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Wheat Germ or Broccoli .
Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Broccoli (Broccoli, raw) .
Wheat Germ g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Wheat germ is high in calories and broccoli has 90% less calories than wheat germ - wheat germ has 360 calories in 100g and broccoli has 34 calories.
Does wheat germ or broccoli have more carbohydrates?
By weight, wheat germ is high in carbohydrates and broccoli has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does wheat germ or broccoli contain more iron?
Wheat germ is an abundant source of iron and it has 760% more iron than broccoli - wheat germ has 6.3mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does wheat germ or broccoli contain more potassium?
Both wheat germ and broccoli are high in potassium. Wheat germ has 180% more potassium than broccoli - wheat germ has 892mg of potassium in 100 grams and broccoli has 316mg of potassium.