Wheat Germ vs. Edamame
Nutrition comparison of Wheat Germ and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and edamame:
- Both edamame and wheat germ are high in calories, dietary fiber, iron, potassium and protein.
- Edamame has 63% less saturated fat than wheat germ.
- Edamame is an excellent source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and wheat germ are high in calories. Wheat germ has 198% more calories than edamame - edamame has 121 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, wheat germ is lighter in protein, much heavier in carbs and lighter in fat compared to edamame per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Edamame | |
|---|---|---|
| Protein | 24% | 37% |
| Carbohydrates | 54% | 27% |
| Fat | 23% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and edamame has 83% less carbohydrates than wheat germ - edamame has 8.9g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.
dietary fiber
Both edamame and wheat germ are high in dietary fiber. Wheat germ has 154% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.
sugar
Wheat germ has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both edamame and wheat germ are high in protein. Wheat germ has 94% more protein than edamame - edamame has 11.9g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Edamame has 63% less saturated fat than wheat germ - edamame has 0.62g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
trans fat
Both edamame and wheat germ are low in trans fat - edamame has 0.01g of trans fat per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than wheat germ - edamame has 6.1mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than wheat germ - edamame has 15ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Edamame has more Vitamin E than wheat germ - edamame has 0.68mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than wheat germ - edamame has 26.7ug 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 and Vitamin B6. Both wheat germ and edamame contain significant amounts of folate.
| Wheat Germ | Edamame | |
|---|---|---|
| Thiamin | 1.882 MG | 0.2 MG |
| Riboflavin | 0.499 MG | 0.155 MG |
| Niacin | 6.813 MG | 0.915 MG |
| Pantothenic acid | 2.257 MG | 0.395 MG |
| Vitamin B6 | 1.3 MG | 0.1 MG |
| Folate | 281 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 62% more calcium than wheat germ - edamame has 63mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Both edamame and wheat germ are high in iron. Wheat germ has 176% more iron than edamame - edamame has 2.3mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Both edamame and wheat germ are high in potassium. Wheat germ has 105% more potassium than edamame - edamame has 436mg of potassium per 100 grams and wheat germ has 892mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than edamame per 100 grams.
| Wheat Germ | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.723 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than edamame per 100 grams.
| Wheat Germ | Edamame | |
|---|---|---|
| linoleic acid | 5.287 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 5.287 G | 1.794 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 Edamame (Edamame, frozen, prepared) .
Wheat Germ g
()
|
Daily Values (%) |
Edamame 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 edamame or wheat germ contain more calories in 100 grams?Both edamame and wheat germ are high in calories. Wheat germ has 200% more calories than edamame - edamame has 121 calories in 100g and wheat germ has 360 calories.
Is edamame or wheat germ better for protein?
Both edamame and wheat germ are high in protein. Wheat germ has 90% more protein than edamame - edamame has 11.9g of protein per 100 grams and wheat germ has 23.2g of protein.
Does edamame or wheat germ have more carbohydrates?
By weight, wheat germ is high in carbohydrates and edamame has 80% fewer carbohydrates than wheat germ - edamame has 8.9g of carbs for 100g and wheat germ has 51.8g of carbohydrates.
Does edamame or wheat germ contain more calcium?
Edamame is a rich source of calcium and it has 60% more calcium than wheat germ - edamame has 63mg of calcium in 100 grams and wheat germ has 39mg of calcium.
Does edamame or wheat germ contain more iron?
Both edamame and wheat germ are high in iron. Wheat germ has 180% more iron than edamame - edamame has 2.3mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does edamame or wheat germ contain more potassium?
Both edamame and wheat germ are high in potassium. Wheat germ has 110% more potassium than edamame - edamame has 436mg of potassium in 100 grams and wheat germ has 892mg of potassium.