Wheat Germ vs. Tempeh
Nutrition comparison of Wheat Germ and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and tempeh:
- Both wheat germ and tempeh are high in calories, iron, potassium and protein.
- Tempeh is an excellent source of calcium.
- Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, tempeh contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and tempeh are high in calories. Wheat germ has 88% more calories than tempeh - wheat germ has 360 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, wheat germ is lighter in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Tempeh | |
|---|---|---|
| Protein | 24% | 39% |
| Carbohydrates | 54% | 15% |
| Fat | 23% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and tempeh has 85% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than tempeh - wheat germ has 13.2g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both wheat germ and tempeh are high in protein. Wheat germ has 14% more protein than tempeh - wheat germ has 23.2g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Wheat germ and tempeh contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
The B Vitamins
Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, tempeh contains more Vitamin B12. Both wheat germ and tempeh contain significant amounts of riboflavin.
| Wheat Germ | Tempeh | |
|---|---|---|
| Thiamin | 1.882 MG | 0.078 MG |
| Riboflavin | 0.499 MG | 0.358 MG |
| Niacin | 6.813 MG | 2.64 MG |
| Pantothenic acid | 2.257 MG | 0.278 MG |
| Vitamin B6 | 1.3 MG | 0.215 MG |
| Folate | 281 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 185% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both wheat germ and tempeh are high in iron. Wheat germ has 132% more iron than tempeh - wheat germ has 6.3mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both wheat germ and tempeh are high in potassium. Wheat germ has 117% more potassium than tempeh - wheat germ has 892mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than tempeh per 100 grams.
| Wheat Germ | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.248 G |
| Total | 0.723 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, both wheat germ and tempeh contain significant amounts of linoleic acid.
| Wheat Germ | Tempeh | |
|---|---|---|
| linoleic acid | 5.287 G | 4.052 G |
| Total | 5.287 G | 4.052 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Wheat Germ or Tempeh .
Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Tempeh (Tempeh) .
Wheat Germ g
()
|
Daily Values (%) |
Tempeh g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wheat germ or tempeh contain more calories in 100 grams?Both wheat germ and tempeh are high in calories. Wheat germ has 90% more calories than tempeh - wheat germ has 360 calories in 100g and tempeh has 192 calories.
Is wheat germ or tempeh better for protein?
Both wheat germ and tempeh are high in protein. Wheat germ has 10% more protein than tempeh - wheat germ has 23.2g of protein per 100 grams and tempeh has 20.3g of protein.
Does wheat germ or tempeh have more carbohydrates?
By weight, wheat germ is high in carbohydrates and tempeh has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does wheat germ or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 190% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does wheat germ or tempeh contain more iron?
Both wheat germ and tempeh are high in iron. Wheat germ has 130% more iron than tempeh - wheat germ has 6.3mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does wheat germ or tempeh contain more potassium?
Both wheat germ and tempeh are high in potassium. Wheat germ has 120% more potassium than tempeh - wheat germ has 892mg of potassium in 100 grams and tempeh has 412mg of potassium.