Wheat Germ vs. Canned Tuna
Nutrition comparison of Wheat Germ and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and canned tuna:
- Both wheat germ and canned tuna are high in calories, potassium and protein.
- Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, canned tuna contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and canned tuna are high in calories. Wheat germ has 181% more calories than canned tuna - wheat germ has 360 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, wheat germ is much lighter in protein, much heavier in carbs and similar to canned tuna for fat. Wheat germ has a macronutrient ratio of 24:54:23 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Canned Tuna | |
|---|---|---|
| Protein | 24% | 78% |
| Carbohydrates | 54% | ~ |
| Fat | 23% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and canned tuna has less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - wheat germ has 13.2g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both wheat germ and canned tuna are high in protein. Wheat germ is very similar to wheat germ for protein - wheat germ has 23.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Wheat germ and canned tuna contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
cholesterol
Wheat germ has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than wheat germ - canned tuna has 6ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, canned tuna contains more Vitamin B12. Both wheat germ and canned tuna contain significant amounts of niacin.
| Wheat Germ | Canned Tuna | |
|---|---|---|
| Thiamin | 1.882 MG | 0.008 MG |
| Riboflavin | 0.499 MG | 0.044 MG |
| Niacin | 6.813 MG | 5.799 MG |
| Pantothenic acid | 2.257 MG | 0.124 MG |
| Vitamin B6 | 1.3 MG | 0.217 MG |
| Folate | 281 UG | 2 UG |
| Vitamin B12 | ~ | 1.17 UG |
Minerals
calcium
Wheat germ has 179% more calcium than canned tuna - wheat germ has 39mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 545% more iron than canned tuna - wheat germ has 6.3mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both wheat germ and canned tuna are high in potassium. Wheat germ has 276% more potassium than canned tuna - wheat germ has 892mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than wheat germ per 100 grams.
| Wheat Germ | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.071 G |
| DHA | ~ | 0.629 G |
| EPA | ~ | 0.233 G |
| DPA | ~ | 0.018 G |
| Total | 0.723 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than canned tuna per 100 grams.
| Wheat Germ | Canned Tuna | |
|---|---|---|
| linoleic acid | 5.287 G | 0.055 G |
| other omega 6 | ~ | 0.051 G |
| Total | 5.287 G | 0.106 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 Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Wheat Germ g
()
|
Daily Values (%) |
Canned Tuna 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 % |
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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 canned tuna contain more calories in 100 grams?Both wheat germ and canned tuna are high in calories. Wheat germ has 180% more calories than canned tuna - wheat germ has 360 calories in 100g and canned tuna has 128 calories.
Is wheat germ or canned tuna better for protein?
Both wheat germ and canned tuna are high in protein. Wheat germ is very similar to wheat germ for protein - wheat germ has 23.2g of protein per 100 grams and canned tuna has 23.6g of protein.
Does wheat germ or canned tuna have more carbohydrates?
By weight, wheat germ is high in carbohydrates and canned tuna has fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and canned tuna has no carbs..
Does wheat germ or canned tuna contain more iron?
Wheat germ is an abundant source of iron and it has 550% more iron than canned tuna - wheat germ has 6.3mg of iron in 100 grams and canned tuna has 0.97mg of iron.
Does wheat germ or canned tuna contain more potassium?
Both wheat germ and canned tuna are high in potassium. Wheat germ has 280% more potassium than canned tuna - wheat germ has 892mg of potassium in 100 grams and canned tuna has 237mg of potassium.