Wheat Germ vs. Coconut
Nutrition comparison of Wheat Germ and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and coconut:
- Both wheat germ and coconut are high in calories, dietary fiber, iron and potassium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and coconut are high in calories. Wheat germ is very similar to coconut for calories - wheat germ has 360 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Coconut | |
|---|---|---|
| Protein | 24% | 4% |
| Carbohydrates | 54% | 16% |
| Fat | 23% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and coconut has 71% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both wheat germ and coconut are high in dietary fiber. Wheat germ has 47% more dietary fiber than coconut - wheat germ has 13.2g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Wheat germ has less sugar than coconut - coconut has 6.2g 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 595% more protein than coconut - wheat germ has 23.2g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and wheat germ has 94% less saturated fat than coconut - wheat germ has 1.7g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than wheat germ - coconut has 3.3mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Coconut and wheat germ contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Coconut and wheat germ contain similar amounts of Vitamin K - coconut has 0.2ug 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 | Coconut | |
|---|---|---|
| Thiamin | 1.882 MG | 0.066 MG |
| Riboflavin | 0.499 MG | 0.02 MG |
| Niacin | 6.813 MG | 0.54 MG |
| Pantothenic acid | 2.257 MG | 0.3 MG |
| Vitamin B6 | 1.3 MG | 0.054 MG |
| Folate | 281 UG | 26 UG |
Minerals
calcium
Wheat germ has 179% more calcium than coconut - wheat germ has 39mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both wheat germ and coconut are high in iron. Wheat germ has 158% more iron than coconut - wheat germ has 6.3mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both wheat germ and coconut are high in potassium. Wheat germ has 151% more potassium than coconut - wheat germ has 892mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than coconut per 100 grams.
| Wheat Germ | Coconut | |
|---|---|---|
| linoleic acid | 5.287 G | 0.366 G |
| Total | 5.287 G | 0.366 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 Coconut (Nuts, coconut meat, raw) .
Wheat Germ g
()
|
Daily Values (%) |
Coconut 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 % |
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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 coconut contain more calories in 100 grams?Both wheat germ and coconut are high in calories. Wheat germ is quite similar to coconut for calories - wheat germ has 360 calories in 100g and coconut has 354 calories.
Does wheat germ or coconut have more carbohydrates?
By weight, wheat germ is high in carbohydrates and coconut has 70% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does wheat germ or coconut contain more iron?
Both wheat germ and coconut are high in iron. Wheat germ has 160% more iron than coconut - wheat germ has 6.3mg of iron in 100 grams and coconut has 2.4mg of iron.
Does wheat germ or coconut contain more potassium?
Both wheat germ and coconut are high in potassium. Wheat germ has 150% more potassium than coconut - wheat germ has 892mg of potassium in 100 grams and coconut has 356mg of potassium.