Wheat Germ vs. Cocoa Powder
Nutrition comparison of Wheat Germ and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and cocoa powder:
- Both wheat germ and cocoa powder are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cocoa powder is an excellent source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and cocoa powder are high in calories. Wheat germ has 58% more calories than cocoa powder - wheat germ has 360 calories per 100 grams and cocoa powder has 228 calories.
For macronutrient ratios, wheat germ is heavier in protein, lighter in fat and similar to cocoa powder for carbs. Wheat germ has a macronutrient ratio of 24:54:23 and for cocoa powder, 18:53:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Cocoa Powder | |
|---|---|---|
| Protein | 24% | 18% |
| Carbohydrates | 54% | 53% |
| Fat | 23% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and cocoa powder are high in carbohydrates. Cocoa powder has 12% more carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and cocoa powder has 57.9g of carbohydrates.
dietary fiber
Both wheat germ and cocoa powder are high in dietary fiber. Cocoa powder has 180% more dietary fiber than wheat germ - wheat germ has 13.2g of dietary fiber per 100 grams and cocoa powder has 37g of dietary fiber.
sugar
Wheat germ has less sugar than cocoa powder - cocoa powder has 1.8g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and cocoa powder are high in protein. Wheat germ has 18% more protein than cocoa powder - wheat germ has 23.2g of protein per 100 grams and cocoa powder has 19.6g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and wheat germ has 79% less saturated fat than cocoa powder - wheat germ has 1.7g of saturated fat per 100 grams and cocoa powder has 8.1g of saturated fat.
Vitamins
Vitamin E
Cocoa powder and wheat germ contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Cocoa powder and wheat germ contain similar amounts of Vitamin K - cocoa powder has 2.5ug 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 | Cocoa Powder | |
|---|---|---|
| Thiamin | 1.882 MG | 0.078 MG |
| Riboflavin | 0.499 MG | 0.241 MG |
| Niacin | 6.813 MG | 2.185 MG |
| Pantothenic acid | 2.257 MG | 0.254 MG |
| Vitamin B6 | 1.3 MG | 0.118 MG |
| Folate | 281 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 228% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and cocoa powder has 128mg of calcium.
iron
Both wheat germ and cocoa powder are high in iron. Cocoa powder has 121% more iron than wheat germ - wheat germ has 6.3mg of iron per 100 grams and cocoa powder has 13.9mg of iron.
potassium
Both wheat germ and cocoa powder are high in potassium. Cocoa powder has 71% more potassium than wheat germ - wheat germ has 892mg of potassium per 100 grams and cocoa powder has 1524mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than cocoa powder per 100 grams.
| Wheat Germ | Cocoa Powder | |
|---|---|---|
| linoleic acid | 5.287 G | 0.44 G |
| Total | 5.287 G | 0.44 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 Cocoa Powder (Cocoa, dry powder, unsweetened) .
Wheat Germ g
()
|
Daily Values (%) |
Cocoa Powder 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 cocoa powder contain more calories in 100 grams?Both wheat germ and cocoa powder are high in calories. Wheat germ has 60% more calories than cocoa powder - wheat germ has 360 calories in 100g and cocoa powder has 228 calories.
Does wheat germ or cocoa powder have more carbohydrates?
By weight, both wheat germ and cocoa powder are high in carbohydrates. cocoa powder has 10% more carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and cocoa powder has 57.9g of carbohydrates.
Does wheat germ or cocoa powder contain more calcium?
Cocoa powder is a rich source of calcium and it has 230% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and cocoa powder has 128mg of calcium.
Does wheat germ or cocoa powder contain more iron?
Both wheat germ and cocoa powder are high in iron. Cocoa powder has 120% more iron than wheat germ - wheat germ has 6.3mg of iron in 100 grams and cocoa powder has 13.9mg of iron.
Does wheat germ or cocoa powder contain more potassium?
Both wheat germ and cocoa powder are high in potassium. Cocoa powder has 70% more potassium than wheat germ - wheat germ has 892mg of potassium in 100 grams and cocoa powder has 1524mg of potassium.