Oats vs. Wheat Germ
Nutrition comparison of Oats and Wheat Germ
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
wheat germ
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and wheat germ:
- Both wheat germ and oats are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oat is a great source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and oats are high in calories. Oat has a little more calories (8%) than wheat germ by weight - wheat germ has 360 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is lighter in protein, heavier in carbs and lighter in fat compared to wheat germ per calorie. Oats has a macronutrient ratio of 17:67:16 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Wheat Germ | |
|---|---|---|
| Protein | 17% | 24% |
| Carbohydrates | 67% | 54% |
| Fat | 16% | 23% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and oats are high in carbohydrates. Oat has 28% more carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both wheat germ and oats are high in dietary fiber. Wheat germ has 25% more dietary fiber than oat - wheat germ has 13.2g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
Protein
protein
Both wheat germ and oats are high in protein. Wheat germ has 37% more protein than oat - wheat germ has 23.2g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Wheat germ and oats contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
The B Vitamins
Wheat germ has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both oats and wheat germ contain significant amounts of pantothenic acid.
| Oats | Wheat Germ | |
|---|---|---|
| Thiamin | 0.763 MG | 1.882 MG |
| Riboflavin | 0.139 MG | 0.499 MG |
| Niacin | 0.961 MG | 6.813 MG |
| Pantothenic acid | 1.349 MG | 2.257 MG |
| Vitamin B6 | 0.119 MG | 1.3 MG |
| Folate | 56 UG | 281 UG |
Minerals
calcium
Oat is a great source of calcium and it has 38% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both wheat germ and oats are high in iron. Wheat germ has 33% more iron than oat - wheat germ has 6.3mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both wheat germ and oats are high in potassium. Wheat germ has 108% more potassium than oat - wheat germ has 892mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Wheat Germ | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.723 G |
| Total | 0.111 G | 0.723 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than oat per 100 grams.
| Oats | Wheat Germ | |
|---|---|---|
| linoleic acid | 2.424 G | 5.287 G |
| Total | 2.424 G | 5.287 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Wheat Germ (Wheat germ, crude) .
Oats g
()
|
Daily Values (%) |
Wheat Germ g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 oats contain more calories in 100 grams?Both wheat germ and oats are high in calories. Oat has a little more calories ( 10%) than wheat germ by weight - wheat germ has 360 calories in 100g and oat has 389 calories.
Does wheat germ or oats have more carbohydrates?
By weight, both wheat germ and oats are high in carbohydrates. oat has 30% more carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and oat has 66.3g of carbohydrates.
Does wheat germ or oats contain more iron?
Both wheat germ and oats are high in iron. Wheat germ has 30% more iron than oat - wheat germ has 6.3mg of iron in 100 grams and oat has 4.7mg of iron.
Does wheat germ or oats contain more potassium?
Both wheat germ and oats are high in potassium. Wheat germ has 110% more potassium than oat - wheat germ has 892mg of potassium in 100 grams and oat has 429mg of potassium.