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.
Detailed nutritional comparison of wheat germ and whole milk is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Wheat Germ src
Image of Whole Milk src

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, 21:31:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Whole Milk
Protein 24% 21%
Carbohydrates 54% 31%
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 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 Whole Milk .

Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .

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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.

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