Wheat Germ vs. Kale
Nutrition comparison of Wheat Germ and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and kale:
- Both kale and wheat germ are high in dietary fiber and potassium.
- Kale has 8.3 times less saturated fat than wheat germ.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of iron and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and kale has 90% less calories than wheat germ - kale has 35 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, wheat germ is lighter in protein, heavier in carbs and lighter in fat compared to kale per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Kale | |
|---|---|---|
| Protein | 24% | 28% |
| Carbohydrates | 54% | 41% |
| Fat | 23% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and kale has 91% less carbohydrates than wheat germ - kale has 4.4g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.
dietary fiber
Both kale and wheat germ are high in dietary fiber. Wheat germ has 222% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.
sugar
Kale and wheat germ contain similar amounts of sugar - kale has 0.99g 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 693% more protein than kale - kale has 2.9g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Kale has 8.3 times less saturated fat than wheat germ - kale has 0.18g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than wheat germ - kale has 93.4mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than wheat germ - kale has 241ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than wheat germ - kale has 0.66mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than wheat germ - kale has 389.6ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both wheat germ and kale contain significant amounts of riboflavin.
| Wheat Germ | Kale | |
|---|---|---|
| Thiamin | 1.882 MG | 0.113 MG |
| Riboflavin | 0.499 MG | 0.347 MG |
| Niacin | 6.813 MG | 1.18 MG |
| Pantothenic acid | 2.257 MG | 0.37 MG |
| Vitamin B6 | 1.3 MG | 0.147 MG |
| Folate | 281 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 551% more calcium than wheat germ - kale has 254mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 291% more iron than kale - kale has 1.6mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Both kale and wheat germ are high in potassium. Wheat germ has 156% more potassium than kale - kale has 348mg of potassium per 100 grams and wheat germ has 892mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat germ and kale contain significant amounts of alpha linoleic acid (ALA).
| Wheat Germ | Kale | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.378 G |
| Total | 0.723 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than kale per 100 grams.
| Wheat Germ | Kale | |
|---|---|---|
| linoleic acid | 5.287 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 5.287 G | 0.294 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 Kale (Kale, raw) .
Wheat Germ g
()
|
Daily Values (%) |
Kale 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 kale or wheat germ contain more calories in 100 grams?Wheat germ is high in calories and kale has 90% less calories than wheat germ - kale has 35 calories in 100g and wheat germ has 360 calories.
Does kale or wheat germ have more carbohydrates?
By weight, wheat germ is high in carbohydrates and kale has 90% fewer carbohydrates than wheat germ - kale has 4.4g of carbs for 100g and wheat germ has 51.8g of carbohydrates.
Does kale or wheat germ contain more calcium?
Kale is a rich source of calcium and it has 550% more calcium than wheat germ - kale has 254mg of calcium in 100 grams and wheat germ has 39mg of calcium.
Does kale or wheat germ contain more iron?
Wheat germ is an abundant source of iron and it has 290% more iron than kale - kale has 1.6mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does kale or wheat germ contain more potassium?
Both kale and wheat germ are high in potassium. Wheat germ has 160% more potassium than kale - kale has 348mg of potassium in 100 grams and wheat germ has 892mg of potassium.