Wheat Germ vs. Spinach
Nutrition comparison of Wheat Germ and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and spinach:
- Both spinach and wheat germ are high in dietary fiber, iron and potassium.
- Spinach has 25.4 times less saturated fat than wheat germ.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Wheat germ is an excellent source of protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and spinach has 94% less calories than wheat germ - spinach has 23 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, wheat germ is lighter in protein, heavier in carbs and heavier in fat compared to spinach per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Spinach | |
|---|---|---|
| Protein | 24% | 40% |
| Carbohydrates | 54% | 49% |
| Fat | 23% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and spinach has 93% less carbohydrates than wheat germ - spinach has 3.6g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.
dietary fiber
Both spinach and wheat germ are high in dietary fiber. Wheat germ has 500% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.
sugar
Spinach and wheat germ contain similar amounts of sugar - spinach has 0.42g 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 709% more protein than spinach - spinach has 2.9g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Spinach has 25.4 times less saturated fat than wheat germ - spinach has 0.06g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than wheat germ - spinach has 28.1mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than wheat germ - spinach has 469ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than wheat germ - spinach has 2mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than wheat germ - spinach has 482.9ug 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 and Vitamin B6. Both wheat germ and spinach contain significant amounts of folate.
| Wheat Germ | Spinach | |
|---|---|---|
| Thiamin | 1.882 MG | 0.078 MG |
| Riboflavin | 0.499 MG | 0.189 MG |
| Niacin | 6.813 MG | 0.724 MG |
| Pantothenic acid | 2.257 MG | 0.065 MG |
| Vitamin B6 | 1.3 MG | 0.195 MG |
| Folate | 281 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 154% more calcium than wheat germ - spinach has 99mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Both spinach and wheat germ are high in iron. Wheat germ has 131% more iron than spinach - spinach has 2.7mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Both spinach and wheat germ are high in potassium. Wheat germ has 60% more potassium than spinach - spinach has 558mg 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 spinach per 100 grams.
| Wheat Germ | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.138 G |
| Total | 0.723 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than spinach per 100 grams.
| Wheat Germ | Spinach | |
|---|---|---|
| linoleic acid | 5.287 G | 0.026 G |
| Total | 5.287 G | 0.026 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 Spinach (Spinach, raw) .
Wheat Germ g
()
|
Daily Values (%) |
Spinach 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 spinach or wheat germ contain more calories in 100 grams?Wheat germ is high in calories and spinach has 90% less calories than wheat germ - spinach has 23 calories in 100g and wheat germ has 360 calories.
Is spinach or wheat germ better for protein?
Wheat germ is a fantastic source of protein and it has 710% more protein than spinach - spinach has 2.9g of protein per 100 grams and wheat germ has 23.2g of protein.
Does spinach or wheat germ have more carbohydrates?
By weight, wheat germ is high in carbohydrates and spinach has 90% fewer carbohydrates than wheat germ - spinach has 3.6g of carbs for 100g and wheat germ has 51.8g of carbohydrates.
Does spinach or wheat germ contain more calcium?
Spinach is a rich source of calcium and it has 150% more calcium than wheat germ - spinach has 99mg of calcium in 100 grams and wheat germ has 39mg of calcium.
Does spinach or wheat germ contain more iron?
Both spinach and wheat germ are high in iron. Wheat germ has 130% more iron than spinach - spinach has 2.7mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does spinach or wheat germ contain more potassium?
Both spinach and wheat germ are high in potassium. Wheat germ has 60% more potassium than spinach - spinach has 558mg of potassium in 100 grams and wheat germ has 892mg of potassium.