Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and flaxseeds:
Both wheat germ and flaxseeds are high in calories. Flaxseed has 48% more calories than wheat germ - wheat germ has 360 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Wheat Germ | Flaxseeds | |
---|---|---|
Protein | 24% | 13% |
Carbohydrates | 54% | 20% |
Fat | 23% | 67% |
Alcohol | ~ | ~ |
Wheat germ is high in carbohydrates and flaxseed has 44% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
Both wheat germ and flaxseeds are high in dietary fiber. Flaxseed has 107% more dietary fiber than wheat germ - wheat germ has 13.2g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
Wheat germ has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and wheat germ does not contain significant amounts.
Both wheat germ and flaxseeds are high in protein. Wheat germ has 27% more protein than flaxseed - wheat germ has 23.2g of protein per 100 grams and flaxseed has 18.3g of protein.
Wheat germ has 55% less saturated fat than flaxseed - wheat germ has 1.7g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Flaxseeds and wheat germ contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Flaxseeds and wheat germ contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Flaxseeds and wheat germ contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
Wheat germ has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both wheat germ and flaxseeds contain significant amounts of thiamin.
Wheat Germ | Flaxseeds | |
---|---|---|
Thiamin | 1.882 MG | 1.644 MG |
Riboflavin | 0.499 MG | 0.161 MG |
Niacin | 6.813 MG | 3.08 MG |
Pantothenic acid | 2.257 MG | 0.985 MG |
Vitamin B6 | 1.3 MG | 0.473 MG |
Folate | 281 UG | 87 UG |
Flaxseed is an excellent source of calcium and it has 554% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and flaxseed has 255mg of calcium.
Both wheat germ and flaxseeds are high in iron. Wheat germ has a little more iron (9%) than flaxseed by weight - wheat germ has 6.3mg of iron per 100 grams and flaxseed has 5.7mg of iron.
Both wheat germ and flaxseeds are high in potassium. Wheat germ has a little more potassium (10%) than flaxseed by weight - wheat germ has 892mg of potassium per 100 grams and flaxseed has 813mg of potassium.
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than wheat germ per 100 grams.
Wheat Germ | Flaxseeds | |
---|---|---|
alpha linoleic acid | 0.723 G | 22.813 G |
Total | 0.723 G | 22.813 G |
Comparing omega-6 fatty acids, both wheat germ and flaxseeds contain significant amounts of linoleic acid.
Wheat Germ | Flaxseeds | |
---|---|---|
linoleic acid | 5.287 G | 5.903 G |
other omega 6 | ~ | 0.007 G |
Total | 5.287 G | 5.91 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Wheat Germ or Flaxseeds .
Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Flaxseeds (Seeds, flaxseed) .
Wheat Germ g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
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5% | carbohydrates | 5% |
|
G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||