Rice Milk vs. Wheat Germ
Nutrition comparison of Rice Milk and Wheat Germ
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rice milk
versus
wheat germ
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rice milk and wheat germ:
- Rice milk is an excellent source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, rice milk contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Rice Milk (Beverages, rice milk, unsweetened) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and rice milk has 87% less calories than wheat germ - wheat germ has 360 calories per 100 grams and rice milk has 47 calories.
For macronutrient ratios, rice milk is much lighter in protein, much heavier in carbs and lighter in fat compared to wheat germ per calorie. Rice milk has a macronutrient ratio of 3:79:19 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rice Milk | Wheat Germ | |
|---|---|---|
| Protein | 3% | 24% |
| Carbohydrates | 79% | 54% |
| Fat | 19% | 23% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and rice milk has 82% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and rice milk has 9.2g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has 43 times more dietary fiber than rice milk - wheat germ has 13.2g of dietary fiber per 100 grams and rice milk has 0.3g of dietary fiber.
sugar
Wheat germ has less sugar than rice milk - rice milk has 5.3g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Wheat germ is an excellent source of protein and it has 81 times more protein than rice milk - wheat germ has 23.2g of protein per 100 grams and rice milk has 0.28g of protein.
Fat
saturated fat
Rice milk has less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and rice milk does not contain significant amounts.
Vitamins
Vitamin A
Rice milk has more Vitamin A than wheat germ - rice milk has 63ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Rice milk has more Vitamin D than wheat germ - rice milk has 42iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Rice milk has more Vitamin E than wheat germ - rice milk has 0.47mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Rice milk and wheat germ contain similar amounts of Vitamin K - rice milk has 0.2ug of Vitamin K 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, however, rice milk contains more Vitamin B12.
| Rice Milk | Wheat Germ | |
|---|---|---|
| Thiamin | 0.027 MG | 1.882 MG |
| Riboflavin | 0.142 MG | 0.499 MG |
| Niacin | 0.39 MG | 6.813 MG |
| Pantothenic acid | 0.146 MG | 2.257 MG |
| Vitamin B6 | 0.039 MG | 1.3 MG |
| Folate | 2 UG | 281 UG |
| Vitamin B12 | 0.63 UG | ~ |
Minerals
calcium
Rice milk is an excellent source of calcium and it has 203% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and rice milk has 118mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 30 times more iron than rice milk - wheat germ has 6.3mg of iron per 100 grams and rice milk has 0.2mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 32 times more potassium than rice milk - wheat germ has 892mg of potassium per 100 grams and rice milk has 27mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than rice milk per 100 grams.
| Rice Milk | Wheat Germ | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.723 G |
| Total | 0.008 G | 0.723 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than rice milk per 100 grams.
| Rice Milk | Wheat Germ | |
|---|---|---|
| linoleic acid | 0.305 G | 5.287 G |
| Total | 0.305 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: Rice Milk (Beverages, rice milk, unsweetened) and Wheat Germ (Wheat germ, crude) .
Rice Milk g
()
|
Daily Values (%) |
Wheat Germ 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 rice milk contain more calories in 100 grams?Wheat germ is high in calories and rice milk has 90% less calories than wheat germ - wheat germ has 360 calories in 100g and rice milk has 47 calories.
Does wheat germ or rice milk have more carbohydrates?
By weight, wheat germ is high in carbohydrates and rice milk has 80% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and rice milk has 9.2g of carbohydrates.
Does wheat germ or rice milk contain more calcium?
Rice milk is a rich source of calcium and it has 200% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and rice milk has 118mg of calcium.
Does wheat germ or rice milk contain more iron?
Wheat germ is an abundant source of iron and it has 30 times more iron than rice milk - wheat germ has 6.3mg of iron in 100 grams and rice milk has 0.2mg of iron.
Does wheat germ or rice milk contain more potassium?
Wheat germ is a rich source of potassium and it has 32 times more potassium than rice milk - wheat germ has 892mg of potassium in 100 grams and rice milk has 27mg of potassium.