Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and peanuts:
Both wheat germ and peanuts are high in calories. Peanut has 63% more calories than wheat germ - wheat germ has 360 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Wheat Germ | Peanuts | |
---|---|---|
Protein | 24% | 16% |
Carbohydrates | 54% | 14% |
Fat | 23% | 71% |
Alcohol | ~ | ~ |
Wheat germ is high in carbohydrates and peanut has 59% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
Both wheat germ and peanuts are high in dietary fiber. Wheat germ has 57% more dietary fiber than peanut - wheat germ has 13.2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
Wheat germ has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and wheat germ does not contain significant amounts.
Both wheat germ and peanuts are high in protein. Wheat germ is very similar to wheat germ for protein - wheat germ has 23.2g of protein per 100 grams and peanut has 24.4g of protein.
Peanut is high in saturated fat and wheat germ has 78% less saturated fat than peanut - wheat germ has 1.7g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
Both peanuts and wheat germ are low in trans fat - peanut has 0.03g of trans fat per 100 grams and wheat germ does not contain significant amounts.
Peanut has signficantly more Vitamin E than wheat germ - peanut has 4.9mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, peanut contains more niacin.
Wheat Germ | Peanuts | |
---|---|---|
Thiamin | 1.882 MG | 0.152 MG |
Riboflavin | 0.499 MG | 0.197 MG |
Niacin | 6.813 MG | 14.355 MG |
Pantothenic acid | 2.257 MG | 1.011 MG |
Vitamin B6 | 1.3 MG | 0.466 MG |
Folate | 281 UG | 97 UG |
Peanut is a great source of calcium and it has 49% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and peanut has 58mg of calcium.
Wheat germ is an excellent source of iron and it has 296% more iron than peanut - wheat germ has 6.3mg of iron per 100 grams and peanut has 1.6mg of iron.
Both wheat germ and peanuts are high in potassium. Wheat germ has 41% more potassium than peanut - wheat germ has 892mg of potassium per 100 grams and peanut has 634mg of potassium.
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than peanut per 100 grams.
Wheat Germ | Peanuts | |
---|---|---|
alpha linoleic acid | 0.723 G | 0.026 G |
Total | 0.723 G | 0.026 G |
Comparing omega-6 fatty acids, both wheat germ and peanuts contain significant amounts of linoleic acid.
Wheat Germ | Peanuts | |
---|---|---|
linoleic acid | 5.287 G | 9.715 G |
other omega 6 | ~ | 0.004 G |
Total | 5.287 G | 9.719 G |
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 Peanuts .
Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Peanuts (Peanuts, all types, dry-roasted, without salt) .
Wheat Germ 100g
(
100 g
)
|
Daily Values (%) |
Peanuts 100g
(
100 g
)
|
|||||
---|---|---|---|---|---|---|---|
360KCAL 18% |
|
5% | calories | 63% |
|
587KCAL 29% | |
52G 21% |
|
148% | carbohydrates | 5% |
|
21G 9% | |
13G 53% |
|
55% | dietary fiber | 5% |
|
8.4G 34% | |
5% | sugar | >999% | 4.9G | ||||
9.7G 15% |
|
5% | total fat | 415% |
|
50G 78% | |
1.7G 9% |
|
5% | saturated fat | 353% |
|
7.7G 43% | |
1.4G | 5% | monounsaturated fat | >999% | 26G | |||
6G | 5% | polyunsaturated fat | 63% | 9.8G | |||
5% | trans fat | >999% | 0.03G | ||||
12MG 1% |
|
100% | sodium | 5% |
|
6MG 0.4% | |
5% | Vitamins and Minerals | 5% | |||||
39MG 4% |
|
5% | calcium | 49% |
|
58MG 6% | |
6.3MG 35% |
|
294% | iron | 5% |
|
1.6MG 9% | |
239MG 77% |
|
34% | magnesium | 5% |
|
178MG 57% | |
892MG 39% |
|
41% | potassium | 5% |
|
634MG 28% | |
1.9MG 171% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.15MG 14% | |
0.5MG 45% |
|
150% | riboflavin (Vit B2) | 5% |
|
0.2MG 18% | |
6.8MG 49% |
|
5% | niacin (Vit B3) | 106% |
|
14MG 103% | |
1.3MG 100% |
|
177% | Vitamin B6 | 5% |
|
0.47MG 36% | |
2.3MG 45% |
|
130% | pantothenic acid (Vit B5) | 5% |
|
1MG 20% | |
281UG 70% |
|
190% | folate (Vit B9) | 5% |
|
97UG 24% | |
|
5% | Vitamin E | >999% |
|
4.9MG 33% | ||
23G 46% |
|
5% | protein | 4% |
|
24G 49% | |
|
5% | choline | >999% |
|
65MG 15% | ||
0.8MG 66% |
|
86% | copper | 5% |
|
0.43MG 36% | |
13MG 739% |
|
622% | manganese | 5% |
|
1.8MG 99% | |
842MG 120% |
|
132% | phosphorus | 5% |
|
363MG 52% | |
79UG 144% |
|
749% | selenium | 5% |
|
9.3UG 17% | |
12MG 154% |
|
329% | zinc | 5% |
|
2.8MG 35% | |
11G | 511% | Water | 5% | 1.8G | |||
5% | Starch | >999% | 4.4G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol. |