Wheat Germ vs. Maple Syrup
Nutrition comparison of Wheat Germ and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and maple syrup:
- Both wheat germ and maple syrup are high in calories, carbohydrates and potassium.
- Maple syrup has 236.8 times less saturated fat than wheat germ.
- Maple syrup is an excellent source of calcium.
- Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, maple syrup contains more riboflavin.
- Wheat germ is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and maple syrup are high in calories. Wheat germ has 38% more calories than maple syrup - wheat germ has 360 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, wheat germ is much heavier in protein, much lighter in carbs and much heavier in fat compared to maple syrup per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Maple Syrup | |
|---|---|---|
| Protein | 24% | ~ |
| Carbohydrates | 54% | 100% |
| Fat | 23% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and maple syrup are high in carbohydrates. Maple syrup has 29% more carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - wheat germ has 13.2g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and wheat germ has less sugar than maple syrup - maple syrup has 60.5g 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 577 times more protein than maple syrup - wheat germ has 23.2g of protein per 100 grams and maple syrup has 0.04g of protein.
Fat
saturated fat
Maple syrup has 236.8 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and maple syrup has 0.01g of saturated fat.
Vitamins
The B Vitamins
Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, maple syrup contains more riboflavin.
| Wheat Germ | Maple Syrup | |
|---|---|---|
| Thiamin | 1.882 MG | 0.066 MG |
| Riboflavin | 0.499 MG | 1.27 MG |
| Niacin | 6.813 MG | 0.081 MG |
| Pantothenic acid | 2.257 MG | 0.036 MG |
| Vitamin B6 | 1.3 MG | 0.002 MG |
| Folate | 281 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 162% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 55 times more iron than maple syrup - wheat germ has 6.3mg of iron per 100 grams and maple syrup has 0.11mg of iron.
potassium
Both wheat germ and maple syrup are high in potassium. Wheat germ has 321% more potassium than maple syrup - wheat germ has 892mg of potassium per 100 grams and maple syrup has 212mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than maple syrup per 100 grams.
| Wheat Germ | Maple Syrup | |
|---|---|---|
| linoleic acid | 5.287 G | 0.017 G |
| Total | 5.287 G | 0.017 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 Maple Syrup (Syrups, maple) .
Wheat Germ g
()
|
Daily Values (%) |
Maple Syrup 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 maple syrup contain more calories in 100 grams?Both wheat germ and maple syrup are high in calories. Wheat germ has 40% more calories than maple syrup - wheat germ has 360 calories in 100g and maple syrup has 260 calories.
Does wheat germ or maple syrup have more carbohydrates?
By weight, both wheat germ and maple syrup are high in carbohydrates. maple syrup has 30% more carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does wheat germ or maple syrup contain more calcium?
Maple syrup is a rich source of calcium and it has 160% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and maple syrup has 102mg of calcium.
Does wheat germ or maple syrup contain more iron?
Wheat germ is an abundant source of iron and it has 55 times more iron than maple syrup - wheat germ has 6.3mg of iron in 100 grams and maple syrup has 0.11mg of iron.
Does wheat germ or maple syrup contain more potassium?
Both wheat germ and maple syrup are high in potassium. Wheat germ has 320% more potassium than maple syrup - wheat germ has 892mg of potassium in 100 grams and maple syrup has 212mg of potassium.