Wheat Germ vs. Cauliflower
Nutrition comparison of Wheat Germ and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and cauliflower:
- Both wheat germ and cauliflower are high in potassium.
- Cauliflower has 11.8 times less saturated fat than wheat germ.
- Cauliflower 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 dietary fiber, iron and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and cauliflower has 93% less calories than wheat germ - wheat germ has 360 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, wheat germ is lighter in carbs, heavier in fat and similar to cauliflower for protein. Wheat germ has a macronutrient ratio of 24:54:23 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Cauliflower | |
|---|---|---|
| Protein | 24% | 26% |
| Carbohydrates | 54% | 66% |
| Fat | 23% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and cauliflower has 90% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has 560% more dietary fiber than cauliflower - wheat germ has 13.2g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Wheat germ has less sugar than cauliflower - cauliflower has 1.9g 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 11 times more protein than cauliflower - wheat germ has 23.2g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Cauliflower has 11.8 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than wheat germ - cauliflower has 48.2mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Cauliflower and wheat germ contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Cauliflower has more Vitamin K than wheat germ - cauliflower has 15.5ug 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 | Cauliflower | |
|---|---|---|
| Thiamin | 1.882 MG | 0.05 MG |
| Riboflavin | 0.499 MG | 0.06 MG |
| Niacin | 6.813 MG | 0.507 MG |
| Pantothenic acid | 2.257 MG | 0.667 MG |
| Vitamin B6 | 1.3 MG | 0.184 MG |
| Folate | 281 UG | 57 UG |
Minerals
calcium
Wheat germ has 77% more calcium than cauliflower - wheat germ has 39mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 13 times more iron than cauliflower - wheat germ has 6.3mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both wheat germ and cauliflower are high in potassium. Wheat germ has 198% more potassium than cauliflower - wheat germ has 892mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Wheat Germ | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.015 G |
| Total | 0.723 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than cauliflower per 100 grams.
| Wheat Germ | Cauliflower | |
|---|---|---|
| linoleic acid | 5.287 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 5.287 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Wheat Germ g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower contain more calories in 100 grams?Wheat germ is high in calories and cauliflower has 90% less calories than wheat germ - wheat germ has 360 calories in 100g and cauliflower has 25 calories.
Does wheat germ or cauliflower have more carbohydrates?
By weight, wheat germ is high in carbohydrates and cauliflower has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does wheat germ or cauliflower contain more iron?
Wheat germ is an abundant source of iron and it has 13 times more iron than cauliflower - wheat germ has 6.3mg of iron in 100 grams and cauliflower has 0.42mg of iron.
Does wheat germ or cauliflower contain more potassium?
Both wheat germ and cauliflower are high in potassium. Wheat germ has 200% more potassium than cauliflower - wheat germ has 892mg of potassium in 100 grams and cauliflower has 299mg of potassium.