Wheat Germ vs. Soy Sauce
Nutrition comparison of Wheat Germ and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and soy sauce:
- Both wheat germ and soy sauce are high in potassium and protein.
- Soy sauce has 21.8 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 dietary fiber and iron.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and soy sauce has 85% less calories than wheat germ - wheat germ has 360 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, wheat germ is much lighter in protein, heavier in carbs and heavier in fat compared to soy sauce per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Soy Sauce | |
|---|---|---|
| Protein | 24% | 57% |
| Carbohydrates | 54% | 34% |
| Fat | 23% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and soy sauce has 90% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has 15 times more dietary fiber than soy sauce - wheat germ has 13.2g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Soy sauce and wheat germ contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and soy sauce are high in protein. Wheat germ has 184% more protein than soy sauce - wheat germ has 23.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Soy sauce has 21.8 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
The B Vitamins
Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wheat Germ | Soy Sauce | |
|---|---|---|
| Thiamin | 1.882 MG | 0.033 MG |
| Riboflavin | 0.499 MG | 0.165 MG |
| Niacin | 6.813 MG | 2.196 MG |
| Pantothenic acid | 2.257 MG | 0.297 MG |
| Vitamin B6 | 1.3 MG | 0.148 MG |
| Folate | 281 UG | 14 UG |
Minerals
calcium
Wheat germ and soy sauce contain similar amounts of calcium - wheat germ has 39mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 332% more iron than soy sauce - wheat germ has 6.3mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both wheat germ and soy sauce are high in potassium. Wheat germ has 105% more potassium than soy sauce - wheat germ has 892mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Wheat Germ | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.029 G |
| Total | 0.723 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than soy sauce per 100 grams.
| Wheat Germ | Soy Sauce | |
|---|---|---|
| linoleic acid | 5.287 G | 0.234 G |
| Total | 5.287 G | 0.234 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 Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .
Wheat Germ g
()
|
Daily Values (%) |
Soy Sauce 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 soy sauce contain more calories in 100 grams?Wheat germ is high in calories and soy sauce has 90% less calories than wheat germ - wheat germ has 360 calories in 100g and soy sauce has 53 calories.
Is wheat germ or soy sauce better for protein?
Both wheat germ and soy sauce are high in protein. Wheat germ has 180% more protein than soy sauce - wheat germ has 23.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Does wheat germ or soy sauce have more carbohydrates?
By weight, wheat germ is high in carbohydrates and soy sauce has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does wheat germ or soy sauce contain more iron?
Wheat germ is an abundant source of iron and it has 330% more iron than soy sauce - wheat germ has 6.3mg of iron in 100 grams and soy sauce has 1.5mg of iron.
Does wheat germ or soy sauce contain more potassium?
Both wheat germ and soy sauce are high in potassium. Wheat germ has 110% more potassium than soy sauce - wheat germ has 892mg of potassium in 100 grams and soy sauce has 435mg of potassium.