Wheat Germ vs. Watercress
Nutrition comparison of Wheat Germ and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and watercress:
- Both wheat germ and watercress are high in potassium.
- Watercress has 60.6 times less saturated fat than wheat germ.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and watercress has 97% less calories than wheat germ - wheat germ has 360 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, wheat germ is much lighter in protein, much heavier in carbs and much heavier in fat compared to watercress per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Watercress | |
|---|---|---|
| Protein | 24% | 67% |
| Carbohydrates | 54% | 33% |
| Fat | 23% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and watercress has 98% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has 25 times more dietary fiber than watercress - wheat germ has 13.2g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Watercress and wheat germ contain similar amounts of sugar - watercress has 0.2g 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 907% more protein than watercress - wheat germ has 23.2g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Watercress has 60.6 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has more Vitamin C than wheat germ - watercress has 43mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Watercress is an excellent source of Vitamin A and it has more Vitamin A than wheat germ - watercress has 160ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Watercress has more Vitamin E than wheat germ - watercress has 1mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Watercress is an excellent source of Vitamin K and it has more Vitamin K than wheat germ - watercress has 250ug 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, Vitamin B6 and folate.
| Wheat Germ | Watercress | |
|---|---|---|
| Thiamin | 1.882 MG | 0.09 MG |
| Riboflavin | 0.499 MG | 0.12 MG |
| Niacin | 6.813 MG | 0.2 MG |
| Pantothenic acid | 2.257 MG | 0.31 MG |
| Vitamin B6 | 1.3 MG | 0.129 MG |
| Folate | 281 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 208% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 30 times more iron than watercress - wheat germ has 6.3mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Both wheat germ and watercress are high in potassium. Wheat germ has 170% more potassium than watercress - wheat germ has 892mg of potassium per 100 grams and watercress has 330mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Wheat Germ | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.023 G |
| Total | 0.723 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than watercress per 100 grams.
| Wheat Germ | Watercress | |
|---|---|---|
| linoleic acid | 5.287 G | 0.012 G |
| Total | 5.287 G | 0.012 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 Watercress (Watercress, raw) .
Wheat Germ g
()
|
Daily Values (%) |
Watercress 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 watercress contain more calories in 100 grams?Wheat germ is high in calories and watercress has 100% less calories than wheat germ - wheat germ has 360 calories in 100g and watercress has 11 calories.
Is wheat germ or watercress better for protein?
Wheat germ is a fantastic source of protein and it has 910% more protein than watercress - wheat germ has 23.2g of protein per 100 grams and watercress has 2.3g of protein.
Does wheat germ or watercress have more carbohydrates?
By weight, wheat germ is high in carbohydrates and watercress has 100% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and watercress has 1.3g of carbohydrates.
Does wheat germ or watercress contain more calcium?
Watercress is a rich source of calcium and it has 210% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and watercress has 120mg of calcium.
Does wheat germ or watercress contain more iron?
Wheat germ is an abundant source of iron and it has 30 times more iron than watercress - wheat germ has 6.3mg of iron in 100 grams and watercress has 0.2mg of iron.
Does wheat germ or watercress contain more potassium?
Both wheat germ and watercress are high in potassium. Wheat germ has 170% more potassium than watercress - wheat germ has 892mg of potassium in 100 grams and watercress has 330mg of potassium.