Wheat Germ vs. Parmesan Cheese
Nutrition comparison of Wheat Germ and Parmesan Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
parmesan cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and parmesan cheese:
- Both wheat germ and parmesan cheese are high in calories and protein.
- Parmesan cheese is an excellent source of Vitamin A and calcium.
- Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Parmesan Cheese (Cheese, parmesan, hard) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and parmesan cheese are high in calories. Parmesan cheese has a little more calories (9%) than wheat germ by weight - wheat germ has 360 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, wheat germ is lighter in protein, much heavier in carbs and much lighter in fat compared to parmesan cheese per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for parmesan cheese, 38:3:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Parmesan Cheese | |
|---|---|---|
| Protein | 24% | 38% |
| Carbohydrates | 54% | 3% |
| Fat | 23% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and parmesan cheese has 94% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - wheat germ has 13.2g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese and wheat germ contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and parmesan cheese are high in protein. Parmesan cheese has 54% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and wheat germ has 89% less saturated fat than parmesan cheese - wheat germ has 1.7g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
Wheat germ has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than wheat germ - parmesan cheese has 207ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than wheat germ - parmesan cheese has 19iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Parmesan cheese and wheat germ contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Parmesan cheese and wheat germ contain similar amounts of Vitamin K - parmesan cheese has 1.7ug 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, however, parmesan cheese contains more Vitamin B12. Both wheat germ and parmesan cheese contain significant amounts of riboflavin.
| Wheat Germ | Parmesan Cheese | |
|---|---|---|
| Thiamin | 1.882 MG | 0.039 MG |
| Riboflavin | 0.499 MG | 0.332 MG |
| Niacin | 6.813 MG | 0.271 MG |
| Pantothenic acid | 2.257 MG | 0.453 MG |
| Vitamin B6 | 1.3 MG | 0.091 MG |
| Folate | 281 UG | 7 UG |
| Vitamin B12 | ~ | 1.2 UG |
Minerals
calcium
Parmesan cheese is an excellent source of calcium and it has 29 times more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 663% more iron than parmesan cheese - wheat germ has 6.3mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 870% more potassium than parmesan cheese - wheat germ has 892mg of potassium per 100 grams and parmesan cheese has 92mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than parmesan cheese per 100 grams.
| Wheat Germ | Parmesan Cheese | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.297 G |
| Total | 0.723 G | 0.297 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than parmesan cheese per 100 grams.
| Wheat Germ | Parmesan Cheese | |
|---|---|---|
| linoleic acid | 5.287 G | 0.272 G |
| Total | 5.287 G | 0.272 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 Parmesan Cheese .
Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Parmesan Cheese (Cheese, parmesan, hard) .
Wheat Germ 100g
(
100 g
)
|
Daily Values (%) |
Parmesan Cheese 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 360KCAL 18% |
|
5% | calories | 9% |
|
392KCAL 20% | |
| 52G 21% |
|
>999% | carbohydrates | 5% |
|
3.2G 1% | |
| 13G 53% |
|
>999% | dietary fiber | 5% |
|
||
| 5% | sugar | >999% | 0.11G | ||||
| 9.7G 15% |
|
5% | total fat | 158% |
|
25G 39% | |
| 1.7G 9% |
|
5% | saturated fat | 782% |
|
15G 83% | |
| 1.4G | 5% | monounsaturated fat | 436% | 7.5G | |||
| 6G | 952% | polyunsaturated fat | 5% | 0.57G | |||
| 5% | cholesterol | >999% | 68MG | ||||
| 12MG 1% |
|
5% | sodium | >999% |
|
1175MG 78% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
207UG 30% | ||
|
|
5% | Vitamin D | >999% |
|
19IU 4% | ||
| 39MG 4% |
|
5% | calcium | >999% |
|
1184MG 118% | |
| 6.3MG 35% |
|
668% | iron | 5% |
|
0.82MG 5% | |
| 239MG 77% |
|
443% | magnesium | 5% |
|
44MG 14% | |
| 892MG 39% |
|
870% | potassium | 5% |
|
92MG 4% | |
| 1.9MG 171% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.04MG 4% | |
| 0.5MG 45% |
|
51% | riboflavin (Vit B2) | 5% |
|
0.33MG 30% | |
| 6.8MG 49% |
|
>999% | niacin (Vit B3) | 5% |
|
0.27MG 2% | |
| 1.3MG 100% |
|
>999% | Vitamin B6 | 5% |
|
0.09MG 7% | |
| 2.3MG 45% |
|
411% | pantothenic acid (Vit B5) | 5% |
|
0.45MG 9% | |
| 281UG 70% |
|
>999% | folate (Vit B9) | 5% |
|
7UG 2% | |
|
|
5% | Vitamin B12 | >999% |
|
1.2UG 50% | ||
|
|
5% | Vitamin E | >999% |
|
0.22MG 2% | ||
|
|
5% | Vitamin K | >999% |
|
1.7UG 2% | ||
| 23G 46% |
|
5% | protein | 57% |
|
36G 72% | |
|
|
5% | choline | >999% |
|
15MG 4% | ||
| 0.8MG 66% |
|
>999% | copper | 5% |
|
0.03MG 3% | |
| 13MG 739% |
|
>999% | manganese | 5% |
|
0.02MG 1% | |
| 842MG 120% |
|
21% | phosphorus | 5% |
|
694MG 99% | |
| 79UG 144% |
|
243% | selenium | 5% |
|
23UG 41% | |
| 12MG 154% |
|
329% | zinc | 5% |
|
2.8MG 34% | |
| 11G | 5% | Water | 173% | 30G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does wheat germ or parmesan cheese contain more calories in 100 grams?Both wheat germ and parmesan cheese are high in calories. Parmesan cheese has a little more calories ( 10%) than wheat germ by weight - wheat germ has 360 calories in 100g and parmesan cheese has 392 calories.
Is wheat germ or parmesan cheese better for protein?
Both wheat germ and parmesan cheese are high in protein. Parmesan cheese has 50% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does wheat germ or parmesan cheese have more carbohydrates?
By weight, wheat germ is high in carbohydrates and parmesan cheese has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and parmesan cheese has 3.2g of carbohydrates.
Does wheat germ or parmesan cheese contain more calcium?
Parmesan cheese is a rich source of calcium and it has 29 times more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does wheat germ or parmesan cheese contain more iron?
Wheat germ is an abundant source of iron and it has 660% more iron than parmesan cheese - wheat germ has 6.3mg of iron in 100 grams and parmesan cheese has 0.82mg of iron.
Does wheat germ or parmesan cheese contain more potassium?
Wheat germ is a rich source of potassium and it has 870% more potassium than parmesan cheese - wheat germ has 892mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.