Wheat Germ vs. Nutritional Yeast
Nutrition comparison of Wheat Germ and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and nutritional yeast:
- Both wheat germ and nutritional yeast are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and nutritional yeast are high in calories. Wheat germ has 11% more calories than nutritional yeast - wheat germ has 360 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, wheat germ is lighter in protein, heavier in carbs and heavier in fat compared to nutritional yeast per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Nutritional Yeast | |
|---|---|---|
| Protein | 24% | 41% |
| Carbohydrates | 54% | 42% |
| Fat | 23% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and nutritional yeast are high in carbohydrates. Wheat germ has 26% more carbohydrates than nutritional yeast - wheat germ has 51.8g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both wheat germ and nutritional yeast are high in dietary fiber. Nutritional yeast has 104% more dietary fiber than wheat germ - wheat germ has 13.2g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
Protein
protein
Both wheat germ and nutritional yeast are high in protein. Nutritional yeast has 75% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Wheat germ and nutritional yeast contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and wheat germ contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Nutritional yeast and wheat germ contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, folate and Vitamin B12. Both wheat germ and nutritional yeast contain significant amounts of Vitamin B6.
| Wheat Germ | Nutritional Yeast | |
|---|---|---|
| Thiamin | 1.882 MG | 10.99 MG |
| Riboflavin | 0.499 MG | 4 MG |
| Niacin | 6.813 MG | 40.2 MG |
| Pantothenic acid | 2.257 MG | 13.5 MG |
| Vitamin B6 | 1.3 MG | 1.5 MG |
| Folate | 281 UG | 2340 UG |
| Vitamin B12 | ~ | 12.07 UG |
Minerals
calcium
Wheat germ has 30% more calcium than nutritional yeast - wheat germ has 39mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both wheat germ and nutritional yeast are high in iron. Wheat germ has 188% more iron than nutritional yeast - wheat germ has 6.3mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both wheat germ and nutritional yeast are high in potassium. Nutritional yeast has a little more potassium (7%) than wheat germ by weight - wheat germ has 892mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than nutritional yeast per 100 grams.
| Wheat Germ | Nutritional Yeast | |
|---|---|---|
| linoleic acid | 5.287 G | 0.017 G |
| Total | 5.287 G | 0.017 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 Nutritional Yeast .
Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Wheat Germ g
()
|
Daily Values (%) |
Nutritional Yeast 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 nutritional yeast contain more calories in 100 grams?Both wheat germ and nutritional yeast are high in calories. Wheat germ has 10% more calories than nutritional yeast - wheat germ has 360 calories in 100g and nutritional yeast has 325 calories.
Is wheat germ or nutritional yeast better for protein?
Both wheat germ and nutritional yeast are high in protein. Nutritional yeast has 80% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does wheat germ or nutritional yeast have more carbohydrates?
By weight, both wheat germ and nutritional yeast are high in carbohydrates. wheat germ has 30% more carbohydrates than nutritional yeast - wheat germ has 51.8g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does wheat germ or nutritional yeast contain more iron?
Both wheat germ and nutritional yeast are high in iron. Wheat germ has 190% more iron than nutritional yeast - wheat germ has 6.3mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does wheat germ or nutritional yeast contain more potassium?
Both wheat germ and nutritional yeast are high in potassium. Nutritional yeast has a little more potassium ( 10%) than wheat germ by weight - wheat germ has 892mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.