Wheat Germ vs. Garlic
Nutrition comparison of Wheat Germ and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and garlic:
- Both wheat germ and garlic are high in calories, carbohydrates, dietary fiber and potassium.
- Garlic has 17.7 times less saturated fat than wheat germ.
- Garlic is an excellent source of Vitamin C and calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Wheat germ is an excellent source of iron and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and garlic are high in calories. Wheat germ has 142% more calories than garlic - wheat germ has 360 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, wheat germ is heavier in protein, much lighter in carbs and heavier in fat compared to garlic per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Garlic | |
|---|---|---|
| Protein | 24% | 16% |
| Carbohydrates | 54% | 82% |
| Fat | 23% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and garlic are high in carbohydrates. Wheat germ has 57% more carbohydrates than garlic - wheat germ has 51.8g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both wheat germ and garlic are high in dietary fiber. Wheat germ has 529% more dietary fiber than garlic - wheat germ has 13.2g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Garlic and wheat germ contain similar amounts of sugar - garlic has 1g 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 264% more protein than garlic - wheat germ has 23.2g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Garlic has 17.7 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than wheat germ - garlic has 31.2mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Garlic and wheat germ contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Garlic and wheat germ contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Garlic and wheat germ contain similar amounts of Vitamin K - garlic has 1.7ug 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 folate. Both wheat germ and garlic contain significant amounts of Vitamin B6.
| Wheat Germ | Garlic | |
|---|---|---|
| Thiamin | 1.882 MG | 0.2 MG |
| Riboflavin | 0.499 MG | 0.11 MG |
| Niacin | 6.813 MG | 0.7 MG |
| Pantothenic acid | 2.257 MG | 0.596 MG |
| Vitamin B6 | 1.3 MG | 1.235 MG |
| Folate | 281 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 364% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 268% more iron than garlic - wheat germ has 6.3mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Both wheat germ and garlic are high in potassium. Wheat germ has 122% more potassium than garlic - wheat germ has 892mg of potassium per 100 grams and garlic has 401mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Wheat Germ | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.02 G |
| Total | 0.723 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than garlic per 100 grams.
| Wheat Germ | Garlic | |
|---|---|---|
| linoleic acid | 5.287 G | 0.229 G |
| Total | 5.287 G | 0.229 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 Garlic (Garlic, raw) .
Wheat Germ g
()
|
Daily Values (%) |
Garlic 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 garlic contain more calories in 100 grams?Both wheat germ and garlic are high in calories. Wheat germ has 140% more calories than garlic - wheat germ has 360 calories in 100g and garlic has 149 calories.
Does wheat germ or garlic have more carbohydrates?
By weight, both wheat germ and garlic are high in carbohydrates. wheat germ has 60% more carbohydrates than garlic - wheat germ has 51.8g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does wheat germ or garlic contain more calcium?
Garlic is a rich source of calcium and it has 360% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and garlic has 181mg of calcium.
Does wheat germ or garlic contain more iron?
Wheat germ is an abundant source of iron and it has 270% more iron than garlic - wheat germ has 6.3mg of iron in 100 grams and garlic has 1.7mg of iron.
Does wheat germ or garlic contain more potassium?
Both wheat germ and garlic are high in potassium. Wheat germ has 120% more potassium than garlic - wheat germ has 892mg of potassium in 100 grams and garlic has 401mg of potassium.