Wheat Germ vs. Whole Milk
Nutrition comparison of Wheat Germ and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and whole milk:
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber, iron, potassium and protein.
- Whole milk has signficantly more Vitamin D than wheat germ.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and whole milk has 83% less calories than wheat germ - wheat germ has 360 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, wheat germ is much heavier in carbs, much lighter in fat and similar to whole milk for protein. Wheat germ has a macronutrient ratio of 24:54:23 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Whole Milk | |
|---|---|---|
| Protein | 24% | 21% |
| Carbohydrates | 54% | 32% |
| Fat | 23% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and whole milk has 91% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than whole milk - wheat germ has 13.2g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Wheat germ has less sugar than whole milk - whole milk has 5.1g 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 635% more protein than whole milk - wheat germ has 23.2g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Wheat germ and whole milk contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Wheat germ has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than wheat germ - whole milk has 46ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than wheat germ - whole milk has 51iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Whole milk and wheat germ contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Whole milk and wheat germ contain similar amounts of Vitamin K - whole milk has 0.3ug 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, however, whole milk contains more Vitamin B12.
| Wheat Germ | Whole Milk | |
|---|---|---|
| Thiamin | 1.882 MG | 0.046 MG |
| Riboflavin | 0.499 MG | 0.169 MG |
| Niacin | 6.813 MG | 0.089 MG |
| Pantothenic acid | 2.257 MG | 0.373 MG |
| Vitamin B6 | 1.3 MG | 0.036 MG |
| Folate | 281 UG | 5 UG |
| Vitamin B12 | ~ | 0.45 UG |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 190% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 207 times more iron than whole milk - wheat germ has 6.3mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 576% more potassium than whole milk - wheat germ has 892mg of potassium per 100 grams and whole milk has 132mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than whole milk per 100 grams.
| Wheat Germ | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.075 G |
| Total | 0.723 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than whole milk per 100 grams.
| Wheat Germ | Whole Milk | |
|---|---|---|
| linoleic acid | 5.287 G | 0.12 G |
| Total | 5.287 G | 0.12 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Wheat Germ g
()
|
Daily Values (%) |
Whole Milk 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 whole milk contain more calories in 100 grams?Wheat germ is high in calories and whole milk has 80% less calories than wheat germ - wheat germ has 360 calories in 100g and whole milk has 61 calories.
Does wheat germ or whole milk have more carbohydrates?
By weight, wheat germ is high in carbohydrates and whole milk has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does wheat germ or whole milk contain more calcium?
Whole milk 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 whole milk has 113mg of calcium.
Does wheat germ or whole milk contain more iron?
Wheat germ is an abundant source of iron and it has 207 times more iron than whole milk - wheat germ has 6.3mg of iron in 100 grams and whole milk has 0.03mg of iron.
Does wheat germ or whole milk contain more potassium?
Wheat germ is a rich source of potassium and it has 580% more potassium than whole milk - wheat germ has 892mg of potassium in 100 grams and whole milk has 132mg of potassium.