Wheat Germ vs. White Sugar
Nutrition comparison of Wheat Germ and White Sugar
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 sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and white sugar:
- Both wheat germ and white sugar are high in calories and carbohydrates.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ has signficantly more calcium than white sugar.
- Wheat germ is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and white sugar are high in calories. White sugar has a little more calories (8%) than wheat germ by weight - wheat germ has 360 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, wheat germ is much heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | White Sugar | |
|---|---|---|
| Protein | 24% | ~ |
| Carbohydrates | 54% | 100% |
| Fat | 23% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and white sugar are high in carbohydrates. White sugar has 93% more carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than white sugar - wheat germ has 13.2g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and wheat germ has less sugar than white sugar - white sugar has 99.8g 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 more protein than white sugar - wheat germ has 23.2g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
White sugar has less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
The B Vitamins
Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wheat Germ | White Sugar | |
|---|---|---|
| Thiamin | 1.882 MG | ~ |
| Riboflavin | 0.499 MG | 0.019 MG |
| Niacin | 6.813 MG | ~ |
| Pantothenic acid | 2.257 MG | ~ |
| Vitamin B6 | 1.3 MG | ~ |
| Folate | 281 UG | ~ |
Minerals
calcium
Wheat germ has signficantly more calcium than white sugar - wheat germ has 39mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 124 times more iron than white sugar - wheat germ has 6.3mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 445 times more potassium than white sugar - wheat germ has 892mg of potassium per 100 grams and white sugar has 2mg of potassium.
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 White Sugar (Sugar, granulated) .
Wheat Germ g
()
|
Daily Values (%) |
White Sugar 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 white sugar contain more calories in 100 grams?Both wheat germ and white sugar are high in calories. White sugar has a little more calories ( 10%) than wheat germ by weight - wheat germ has 360 calories in 100g and white sugar has 387 calories.
Does wheat germ or white sugar have more carbohydrates?
By weight, both wheat germ and white sugar are high in carbohydrates. white sugar has 90% more carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and white sugar has 100g of carbohydrates.
Does wheat germ or white sugar contain more iron?
Wheat germ is an abundant source of iron and it has 124 times more iron than white sugar - wheat germ has 6.3mg of iron in 100 grams and white sugar has 0.05mg of iron.
Does wheat germ or white sugar contain more potassium?
Wheat germ is a rich source of potassium and it has 445 times more potassium than white sugar - wheat germ has 892mg of potassium in 100 grams and white sugar has 2mg of potassium.