Wheat Germ vs. Raisins
Nutrition comparison of Wheat Germ and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and raisins:
- Both raisins and wheat germ are high in calories, carbohydrates, dietary fiber, iron and potassium.
- Raisin has 8.3 times less saturated fat than wheat germ.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and wheat germ are high in calories. Wheat germ has 22% more calories than raisin - raisin has 296 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, wheat germ is much heavier in protein, much lighter in carbs and much heavier in fat compared to raisins per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Raisins | |
|---|---|---|
| Protein | 24% | 3% |
| Carbohydrates | 54% | 95% |
| Fat | 23% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and wheat germ are high in carbohydrates. Raisin has 51% more carbohydrates than wheat germ - raisin has 78.5g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.
dietary fiber
Both raisins and wheat germ are high in dietary fiber. Wheat germ has 94% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.
Protein
protein
Wheat germ is an excellent source of protein and it has 819% more protein than raisin - raisin has 2.5g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Raisin has 8.3 times less saturated fat than wheat germ - raisin has 0.18g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
Vitamins
Vitamin C
Raisin has more Vitamin C than wheat germ - raisin has 5.4mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wheat Germ | Raisins | |
|---|---|---|
| Thiamin | 1.882 MG | 0.112 MG |
| Riboflavin | 0.499 MG | 0.182 MG |
| Niacin | 6.813 MG | 1.114 MG |
| Pantothenic acid | 2.257 MG | 0.045 MG |
| Vitamin B6 | 1.3 MG | 0.188 MG |
| Folate | 281 UG | 3 UG |
Minerals
calcium
Wheat germ has 39% more calcium than raisin - raisin has 28mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Both raisins and wheat germ are high in iron. Wheat germ has 142% more iron than raisin - raisin has 2.6mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Both raisins and wheat germ are high in potassium. Wheat germ has a little more potassium (8%) than raisin by weight - raisin has 825mg of potassium per 100 grams and wheat germ has 892mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Wheat Germ | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.037 G |
| Total | 0.723 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than raisin per 100 grams.
| Wheat Germ | Raisins | |
|---|---|---|
| linoleic acid | 5.287 G | 0.122 G |
| Total | 5.287 G | 0.122 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 Raisins (Raisins, seeded) .
Wheat Germ g
()
|
Daily Values (%) |
Raisins 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 raisins or wheat germ contain more calories in 100 grams?Both raisins and wheat germ are high in calories. Wheat germ has 20% more calories than raisin - raisin has 296 calories in 100g and wheat germ has 360 calories.
Does raisins or wheat germ have more carbohydrates?
By weight, both raisins and wheat germ are high in carbohydrates. raisin has 50% more carbohydrates than wheat germ - raisin has 78.5g of carbs for 100g and wheat germ has 51.8g of carbohydrates.
Does raisins or wheat germ contain more iron?
Both raisins and wheat germ are high in iron. Wheat germ has 140% more iron than raisin - raisin has 2.6mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does raisins or wheat germ contain more potassium?
Both raisins and wheat germ are high in potassium. Wheat germ has a little more potassium ( 10%) than raisin by weight - raisin has 825mg of potassium in 100 grams and wheat germ has 892mg of potassium.