Wheat Germ vs. Lotus Seeds
Nutrition comparison of Wheat Germ and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and lotus seeds:
- Both wheat germ and lotus seeds are high in calories, carbohydrates, iron, potassium and protein.
- Lotus seed has 4 times less saturated fat than wheat germ.
- Lotus seed is an excellent source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of dietary fiber.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and lotus seeds are high in calories. Wheat germ has a little more calories (8%) than lotus seed by weight - wheat germ has 360 calories per 100 grams and lotus seed has 332 calories.
For macronutrient ratios, wheat germ is heavier in protein, much lighter in carbs and heavier in fat compared to lotus seeds per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for lotus seeds, 18:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Lotus Seeds | |
|---|---|---|
| Protein | 24% | 18% |
| Carbohydrates | 54% | 76% |
| Fat | 23% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and lotus seeds are high in carbohydrates. Lotus seed has 24% more carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and lotus seed has 64.5g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - wheat germ has 13.2g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both wheat germ and lotus seeds are high in protein. Wheat germ has 50% more protein than lotus seed - wheat germ has 23.2g of protein per 100 grams and lotus seed has 15.4g of protein.
Fat
saturated fat
Lotus seed has 4 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and lotus seed has 0.33g of saturated fat.
Vitamins
Vitamin A
Lotus seeds and wheat germ contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wheat Germ | Lotus Seeds | |
|---|---|---|
| Thiamin | 1.882 MG | 0.64 MG |
| Riboflavin | 0.499 MG | 0.15 MG |
| Niacin | 6.813 MG | 1.6 MG |
| Pantothenic acid | 2.257 MG | 0.851 MG |
| Vitamin B6 | 1.3 MG | 0.629 MG |
| Folate | 281 UG | 104 UG |
Minerals
calcium
Lotus seed is an excellent source of calcium and it has 318% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and lotus seed has 163mg of calcium.
iron
Both wheat germ and lotus seeds are high in iron. Wheat germ has 77% more iron than lotus seed - wheat germ has 6.3mg of iron per 100 grams and lotus seed has 3.5mg of iron.
potassium
Both wheat germ and lotus seeds are high in potassium. Lotus seed has 53% more potassium than wheat germ - wheat germ has 892mg of potassium per 100 grams and lotus seed has 1368mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than lotus seed per 100 grams.
| Wheat Germ | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.102 G |
| Total | 0.723 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than lotus seed per 100 grams.
| Wheat Germ | Lotus Seeds | |
|---|---|---|
| linoleic acid | 5.287 G | 1.064 G |
| Total | 5.287 G | 1.064 G |
Customize your serving size
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 Lotus Seeds .
Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Lotus Seeds (Seeds, lotus seeds, dried) .
Wheat Germ g
()
|
Daily Values (%) |
Lotus Seeds 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 lotus seeds contain more calories in 100 grams?Both wheat germ and lotus seeds are high in calories. Wheat germ has a little more calories ( 10%) than lotus seed by weight - wheat germ has 360 calories in 100g and lotus seed has 332 calories.
Does wheat germ or lotus seeds have more carbohydrates?
By weight, both wheat germ and lotus seeds are high in carbohydrates. lotus seed has 20% more carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and lotus seed has 64.5g of carbohydrates.
Does wheat germ or lotus seeds contain more calcium?
Lotus seed is a rich source of calcium and it has 320% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and lotus seed has 163mg of calcium.
Does wheat germ or lotus seeds contain more iron?
Both wheat germ and lotus seeds are high in iron. Wheat germ has 80% more iron than lotus seed - wheat germ has 6.3mg of iron in 100 grams and lotus seed has 3.5mg of iron.
Does wheat germ or lotus seeds contain more potassium?
Both wheat germ and lotus seeds are high in potassium. Lotus seed has 50% more potassium than wheat germ - wheat germ has 892mg of potassium in 100 grams and lotus seed has 1368mg of potassium.