Coconut Water vs. Wheat Germ
Nutrition comparison of Coconut Water and Wheat Germ
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
wheat germ
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and wheat germ:
- Coconut water has signficantly more Vitamin C than wheat germ.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ has signficantly more calcium than coconut water.
- Wheat germ is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and coconut water has 95% less calories than wheat germ - wheat germ has 360 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and much lighter in fat compared to wheat germ per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Wheat Germ | |
|---|---|---|
| Protein | 5% | 24% |
| Carbohydrates | 95% | 54% |
| Fat | ~ | 23% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and coconut water has 92% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than coconut water - wheat germ has 13.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Wheat germ has less sugar than coconut water - coconut water has 3.9g 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 104 times more protein than coconut water - wheat germ has 23.2g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than wheat germ - coconut water has 9.9mg of Vitamin C 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.
| Coconut Water | Wheat Germ | |
|---|---|---|
| Thiamin | 0.03 MG | 1.882 MG |
| Riboflavin | ~ | 0.499 MG |
| Niacin | ~ | 6.813 MG |
| Pantothenic acid | ~ | 2.257 MG |
| Vitamin B6 | ~ | 1.3 MG |
| Folate | ~ | 281 UG |
Minerals
calcium
Wheat germ has signficantly more calcium than coconut water - wheat germ has 39mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 207 times more iron than coconut water - wheat germ has 6.3mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 441% more potassium than coconut water - wheat germ has 892mg of potassium per 100 grams and coconut water has 165mg of potassium.
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: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Wheat Germ (Wheat germ, crude) .
Coconut Water g
()
|
Daily Values (%) |
Wheat Germ 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 coconut water contain more calories in 100 grams?Wheat germ is high in calories and coconut water has 100% less calories than wheat germ - wheat germ has 360 calories in 100g and coconut water has 18 calories.
Does wheat germ or coconut water have more carbohydrates?
By weight, wheat germ is high in carbohydrates and coconut water has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does wheat germ or coconut water contain more iron?
Wheat germ is an abundant source of iron and it has 207 times more iron than coconut water - wheat germ has 6.3mg of iron in 100 grams and coconut water has 0.03mg of iron.
Does wheat germ or coconut water contain more potassium?
Wheat germ is a rich source of potassium and it has 440% more potassium than coconut water - wheat germ has 892mg of potassium in 100 grams and coconut water has 165mg of potassium.