Wheat Germ vs. Egg Yolk
Nutrition comparison of Wheat Germ and Egg Yolk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
egg yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and egg yolk:
- Both wheat germ and egg yolk are high in calories, iron and protein.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and calcium.
- Wheat germ has more thiamin, niacin and Vitamin B6, however, egg yolk contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and egg yolk are high in calories. Wheat germ has 12% more calories than egg yolk - wheat germ has 360 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to egg yolk per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for egg yolk, 20:5:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Egg Yolk | |
|---|---|---|
| Protein | 24% | 20% |
| Carbohydrates | 54% | 5% |
| Fat | 23% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and egg yolk has 93% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - wheat germ has 13.2g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk and wheat germ contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and egg yolk are high in protein. Wheat germ has 46% more protein than egg yolk - wheat germ has 23.2g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and wheat germ has 83% less saturated fat than egg yolk - wheat germ has 1.7g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and wheat germ has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than wheat germ - egg yolk has 381ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than wheat germ - egg yolk has 218iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Egg yolk has more Vitamin E than wheat germ - egg yolk has 2.6mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Egg yolk and wheat germ contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, niacin and Vitamin B6, however, egg yolk contains more Vitamin B12. Both wheat germ and egg yolk contain significant amounts of riboflavin, pantothenic acid and folate.
| Wheat Germ | Egg Yolk | |
|---|---|---|
| Thiamin | 1.882 MG | 0.176 MG |
| Riboflavin | 0.499 MG | 0.528 MG |
| Niacin | 6.813 MG | 0.024 MG |
| Pantothenic acid | 2.257 MG | 2.99 MG |
| Vitamin B6 | 1.3 MG | 0.35 MG |
| Folate | 281 UG | 146 UG |
| Vitamin B12 | ~ | 1.95 UG |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 231% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both wheat germ and egg yolk are high in iron. Wheat germ has 129% more iron than egg yolk - wheat germ has 6.3mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 718% more potassium than egg yolk - wheat germ has 892mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than wheat germ per 100 grams.
| Wheat Germ | Egg Yolk | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.103 G |
| DHA | ~ | 0.114 G |
| EPA | ~ | 0.011 G |
| Total | 0.723 G | 0.228 G |
omega 6s
Comparing omega-6 fatty acids, both wheat germ and egg yolk contain significant amounts of linoleic acid.
| Wheat Germ | Egg Yolk | |
|---|---|---|
| linoleic acid | 5.287 G | 3.538 G |
| other omega 6 | ~ | 0.438 G |
| Total | 5.287 G | 3.976 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 Egg Yolk (Egg, yolk, raw, fresh) .
Wheat Germ g
()
|
Daily Values (%) |
Egg Yolk 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 egg yolk contain more calories in 100 grams?Both wheat germ and egg yolk are high in calories. Wheat germ has 10% more calories than egg yolk - wheat germ has 360 calories in 100g and egg yolk has 322 calories.
Does wheat germ or egg yolk have more carbohydrates?
By weight, wheat germ is high in carbohydrates and egg yolk has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does wheat germ or egg yolk contain more calcium?
Egg yolk 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 egg yolk has 129mg of calcium.
Does wheat germ or egg yolk contain more iron?
Both wheat germ and egg yolk are high in iron. Wheat germ has 130% more iron than egg yolk - wheat germ has 6.3mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does wheat germ or egg yolk contain more potassium?
Wheat germ is a rich source of potassium and it has 720% more potassium than egg yolk - wheat germ has 892mg of potassium in 100 grams and egg yolk has 109mg of potassium.