Wheat Germ vs. Chicken
Nutrition comparison of Wheat Germ and Cooked Chicken
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
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and chicken:
- Both wheat germ and chicken are high in calories, potassium and protein.
- Wheat germ has more thiamin, Vitamin B6 and folate, however, chicken contains more Vitamin B12.
- Wheat germ has signficantly less cholesterol than chicken.
- Wheat germ has signficantly more calcium than chicken.
- Wheat germ is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and chicken are high in calories. Wheat germ has 90% more calories than chicken - wheat germ has 360 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, wheat germ is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Chicken | |
|---|---|---|
| Protein | 24% | 49% |
| Carbohydrates | 54% | ~ |
| Fat | 23% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and chicken has less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than chicken - wheat germ has 13.2g of dietary fiber per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both wheat germ and chicken 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 chicken has 23.3g of protein.
Fat
saturated fat
Wheat germ has 46% less saturated fat than chicken - wheat germ has 1.7g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and wheat germ are low in trans fat - chicken has 0.09g of trans fat per 100 grams and wheat germ does not contain significant amounts.
cholesterol
Wheat germ has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin E
Chicken has more Vitamin E than wheat germ - chicken has 0.39mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Chicken and wheat germ contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, Vitamin B6 and folate, however, chicken contains more Vitamin B12. Both wheat germ and chicken contain significant amounts of riboflavin, niacin and pantothenic acid.
| Wheat Germ | Chicken | |
|---|---|---|
| Thiamin | 1.882 MG | 0.121 MG |
| Riboflavin | 0.499 MG | 0.302 MG |
| Niacin | 6.813 MG | 7.107 MG |
| Pantothenic acid | 2.257 MG | 1.327 MG |
| Vitamin B6 | 1.3 MG | 0.538 MG |
| Folate | 281 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Wheat germ has signficantly more calcium than chicken - wheat germ has 39mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 573% more iron than chicken - wheat germ has 6.3mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both wheat germ and chicken are high in potassium. Wheat germ has 32% more potassium than chicken - wheat germ has 892mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than chicken per 100 grams, however, chicken contains more dha and dpa than wheat germ per 100 grams.
| Wheat Germ | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.723 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than chicken per 100 grams.
| Wheat Germ | Chicken | |
|---|---|---|
| linoleic acid | 5.287 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 5.287 G | 1.838 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 Chicken .
Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Wheat Germ g
()
|
Daily Values (%) |
Cooked Chicken 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 chicken contain more calories in 100 grams?Both wheat germ and chicken are high in calories. Wheat germ has 90% more calories than chicken - wheat germ has 360 calories in 100g and chicken has 189 calories.
Is wheat germ or chicken better for protein?
Both wheat germ and chicken 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 chicken has 23.3g of protein.
Does wheat germ or chicken have more carbohydrates?
By weight, wheat germ is high in carbohydrates and chicken has fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and chicken has no carbs..
Does wheat germ or chicken contain more iron?
Wheat germ is an abundant source of iron and it has 570% more iron than chicken - wheat germ has 6.3mg of iron in 100 grams and chicken has 0.93mg of iron.
Does wheat germ or chicken contain more potassium?
Both wheat germ and chicken are high in potassium. Wheat germ has 30% more potassium than chicken - wheat germ has 892mg of potassium in 100 grams and chicken has 677mg of potassium.