Wheat Germ vs. White Beans
Nutrition comparison of Wheat Germ and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and white beans:
- Both wheat germ and white beans are high in calories, dietary fiber, iron and potassium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of protein.
- White bean has 21.5 times less saturated fat than wheat germ.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and white beans are high in calories. Wheat germ has 216% more calories than white bean - wheat germ has 360 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, wheat germ is lighter in carbs, much heavier in fat and similar to white beans for protein. Wheat germ has a macronutrient ratio of 24:54:23 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | White Beans | |
|---|---|---|
| Protein | 24% | 25% |
| Carbohydrates | 54% | 73% |
| Fat | 23% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and white bean has 59% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both wheat germ and white beans are high in dietary fiber. Wheat germ has 175% more dietary fiber than white bean - wheat germ has 13.2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White beans and wheat germ contain similar amounts of sugar - white bean has 0.29g 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 219% more protein than white bean - wheat germ has 23.2g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 21.5 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin E
White bean has more Vitamin E than wheat germ - white bean has 0.79mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
White beans and wheat germ contain similar amounts of Vitamin K - white bean has 2.9ug 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, Vitamin B6 and folate.
| Wheat Germ | White Beans | |
|---|---|---|
| Thiamin | 1.882 MG | 0.096 MG |
| Riboflavin | 0.499 MG | 0.037 MG |
| Niacin | 6.813 MG | 0.113 MG |
| Pantothenic acid | 2.257 MG | 0.185 MG |
| Vitamin B6 | 1.3 MG | 0.075 MG |
| Folate | 281 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 87% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both wheat germ and white beans are high in iron. Wheat germ has 109% more iron than white bean - wheat germ has 6.3mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both wheat germ and white beans are high in potassium. Wheat germ has 96% more potassium than white bean - wheat germ has 892mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than white bean per 100 grams.
| Wheat Germ | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.056 G |
| Total | 0.723 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than white bean per 100 grams.
| Wheat Germ | White Beans | |
|---|---|---|
| linoleic acid | 5.287 G | 0.067 G |
| Total | 5.287 G | 0.067 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 White Beans .
Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and White Beans (Beans, white, mature seeds, canned) .
Wheat Germ g
()
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Daily Values (%) |
White Beans g
()
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wheat germ or white beans contain more calories in 100 grams?Both wheat germ and white beans are high in calories. Wheat germ has 220% more calories than white bean - wheat germ has 360 calories in 100g and white bean has 114 calories.
Does wheat germ or white beans have more carbohydrates?
By weight, wheat germ is high in carbohydrates and white bean has 60% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does wheat germ or white beans contain more calcium?
White bean is a rich source of calcium and it has 90% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and white bean has 73mg of calcium.
Does wheat germ or white beans contain more iron?
Both wheat germ and white beans are high in iron. Wheat germ has 110% more iron than white bean - wheat germ has 6.3mg of iron in 100 grams and white bean has 3mg of iron.
Does wheat germ or white beans contain more potassium?
Both wheat germ and white beans are high in potassium. Wheat germ has 100% more potassium than white bean - wheat germ has 892mg of potassium in 100 grams and white bean has 454mg of potassium.