Wheat Germ vs. Turkey
Nutrition comparison of Wheat Germ and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and turkey:
- Both wheat germ and turkey are high in calories, potassium and protein.
- Wheat germ has more thiamin, pantothenic acid, Vitamin B6 and folate, however, turkey contains more Vitamin B12.
- Wheat germ has signficantly less cholesterol than turkey.
- Wheat germ is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and turkey are high in calories. Wheat germ has 90% more calories than turkey - wheat germ has 360 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, wheat germ is much lighter in protein, much heavier in carbs and lighter in fat compared to turkey per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Turkey | |
|---|---|---|
| Protein | 24% | 63% |
| Carbohydrates | 54% | ~ |
| Fat | 23% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and turkey has 100% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than turkey - wheat germ has 13.2g of dietary fiber per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both wheat germ and turkey are high in protein. Turkey has 23% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Wheat germ and turkey contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and wheat germ are low in trans fat - turkey has 0.1g of trans fat per 100 grams and wheat germ does not contain significant amounts.
cholesterol
Wheat germ has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than wheat germ - turkey has 12ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than wheat germ - turkey has 15iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Turkey and wheat germ contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, pantothenic acid, Vitamin B6 and folate, however, turkey contains more Vitamin B12. Both wheat germ and turkey contain significant amounts of riboflavin and niacin.
| Wheat Germ | Turkey | |
|---|---|---|
| Thiamin | 1.882 MG | 0.045 MG |
| Riboflavin | 0.499 MG | 0.281 MG |
| Niacin | 6.813 MG | 9.573 MG |
| Pantothenic acid | 2.257 MG | 0.948 MG |
| Vitamin B6 | 1.3 MG | 0.616 MG |
| Folate | 281 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Wheat germ has 179% more calcium than turkey - wheat germ has 39mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 474% more iron than turkey - wheat germ has 6.3mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both wheat germ and turkey are high in potassium. Wheat germ has 273% more potassium than turkey - wheat germ has 892mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than turkey per 100 grams.
| Wheat Germ | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.723 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than turkey per 100 grams.
| Wheat Germ | Turkey | |
|---|---|---|
| linoleic acid | 5.287 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 5.287 G | 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Wheat Germ g
()
|
Daily Values (%) |
Cooked Turkey 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 turkey contain more calories in 100 grams?Both wheat germ and turkey are high in calories. Wheat germ has 90% more calories than turkey - wheat germ has 360 calories in 100g and turkey has 189 calories.
Is wheat germ or turkey better for protein?
Both wheat germ and turkey are high in protein. Turkey has 20% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and turkey has 28.6g of protein.
Does wheat germ or turkey have more carbohydrates?
By weight, wheat germ is high in carbohydrates and turkey has 100% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does wheat germ or turkey contain more iron?
Wheat germ is an abundant source of iron and it has 470% more iron than turkey - wheat germ has 6.3mg of iron in 100 grams and turkey has 1.1mg of iron.
Does wheat germ or turkey contain more potassium?
Both wheat germ and turkey are high in potassium. Wheat germ has 270% more potassium than turkey - wheat germ has 892mg of potassium in 100 grams and turkey has 239mg of potassium.