Wheat Germ vs. Sesame Seeds
Nutrition comparison of Wheat Germ and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and sesame seeds:
- Both wheat germ and sesame seeds are high in calories, dietary fiber, iron, potassium and protein.
- Sesame seed is an excellent source of calcium.
- Wheat germ has more thiamin, pantothenic acid and folate.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and sesame seeds are high in calories. Sesame seed has 57% more calories than wheat germ - wheat germ has 360 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Sesame Seeds | |
|---|---|---|
| Protein | 24% | 11% |
| Carbohydrates | 54% | 17% |
| Fat | 23% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and sesame seed has 50% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both wheat germ and sesame seeds are high in dietary fiber. Sesame seed has a little more dietary fiber (6%) than wheat germ by weight - wheat germ has 13.2g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
Protein
protein
Both wheat germ and sesame seeds are high in protein. Wheat germ has 36% more protein than sesame seed - wheat germ has 23.2g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and wheat germ has 75% less saturated fat than sesame seed - wheat germ has 1.7g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin A
Sesame seeds and wheat germ contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, pantothenic acid and folate. Both wheat germ and sesame seeds contain significant amounts of riboflavin, niacin and Vitamin B6.
| Wheat Germ | Sesame Seeds | |
|---|---|---|
| Thiamin | 1.882 MG | 0.803 MG |
| Riboflavin | 0.499 MG | 0.251 MG |
| Niacin | 6.813 MG | 4.581 MG |
| Pantothenic acid | 2.257 MG | 0.051 MG |
| Vitamin B6 | 1.3 MG | 0.802 MG |
| Folate | 281 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 24 times more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both wheat germ and sesame seeds are high in iron. Sesame seed has 136% more iron than wheat germ - wheat germ has 6.3mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both wheat germ and sesame seeds are high in potassium. Wheat germ has 88% more potassium than sesame seed - wheat germ has 892mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat germ and sesame seeds contain significant amounts of alpha linoleic acid (ALA).
| Wheat Germ | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.363 G |
| Total | 0.723 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than wheat germ per 100 grams.
| Wheat Germ | Sesame Seeds | |
|---|---|---|
| linoleic acid | 5.287 G | 20.654 G |
| Total | 5.287 G | 20.654 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Wheat Germ g
()
|
Daily Values (%) |
Sesame Seeds 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 sesame seeds contain more calories in 100 grams?Both wheat germ and sesame seeds are high in calories. Sesame seed has 60% more calories than wheat germ - wheat germ has 360 calories in 100g and sesame seed has 565 calories.
Does wheat germ or sesame seeds have more carbohydrates?
By weight, wheat germ is high in carbohydrates and sesame seed has 50% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does wheat germ or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 24 times more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does wheat germ or sesame seeds contain more iron?
Both wheat germ and sesame seeds are high in iron. Sesame seed has 140% more iron than wheat germ - wheat germ has 6.3mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does wheat germ or sesame seeds contain more potassium?
Both wheat germ and sesame seeds are high in potassium. Wheat germ has 90% more potassium than sesame seed - wheat germ has 892mg of potassium in 100 grams and sesame seed has 475mg of potassium.