Wheat Germ vs. Wild Rice
Nutrition comparison of Wheat Germ and Cooked Wild Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
cooked
wild rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and wild rice:
- Both wheat germ and wild rice are high in calories.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ has signficantly more calcium than wild rice.
- Wheat germ is an excellent source of dietary fiber, iron, potassium and protein.
- Wild rice has 32.9 times less saturated fat than wheat germ.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and wild rice are high in calories. Wheat germ has 256% more calories than wild rice - wheat germ has 360 calories per 100 grams and wild rice has 101 calories.
For macronutrient ratios, wheat germ is heavier in protein, much lighter in carbs and heavier in fat compared to wild rice per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Wild Rice | |
|---|---|---|
| Protein | 24% | 15% |
| Carbohydrates | 54% | 82% |
| Fat | 23% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and wild rice has 59% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has 633% more dietary fiber than wild rice - wheat germ has 13.2g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.
sugar
Wild rice and wheat germ contain similar amounts of sugar - wild rice has 0.73g 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 480% more protein than wild rice - wheat germ has 23.2g of protein per 100 grams and wild rice has 4g of protein.
Fat
saturated fat
Wild rice has 32.9 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.
Vitamins
Vitamin A
Wild rice and wheat germ contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Wild rice and wheat germ contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Wild rice and wheat germ contain similar amounts of Vitamin K - wild rice has 0.5ug 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 | Wild Rice | |
|---|---|---|
| Thiamin | 1.882 MG | 0.052 MG |
| Riboflavin | 0.499 MG | 0.087 MG |
| Niacin | 6.813 MG | 1.287 MG |
| Pantothenic acid | 2.257 MG | 0.154 MG |
| Vitamin B6 | 1.3 MG | 0.135 MG |
| Folate | 281 UG | 26 UG |
Minerals
calcium
Wheat germ has signficantly more calcium than wild rice - wheat germ has 39mg of calcium per 100 grams and wild rice has 3mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 943% more iron than wild rice - wheat germ has 6.3mg of iron per 100 grams and wild rice has 0.6mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 783% more potassium than wild rice - wheat germ has 892mg of potassium per 100 grams and wild rice has 101mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than wild rice per 100 grams.
| Wheat Germ | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.095 G |
| Total | 0.723 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than wild rice per 100 grams.
| Wheat Germ | Wild Rice | |
|---|---|---|
| linoleic acid | 5.287 G | 0.119 G |
| Total | 5.287 G | 0.119 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 Wild Rice (Wild rice, cooked) .
Wheat Germ g
()
|
Daily Values (%) |
Cooked Wild Rice 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 wild rice contain more calories in 100 grams?Both wheat germ and wild rice are high in calories. Wheat germ has 260% more calories than wild rice - wheat germ has 360 calories in 100g and wild rice has 101 calories.
Does wheat germ or wild rice have more carbohydrates?
By weight, wheat germ is high in carbohydrates and wild rice has 60% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and wild rice has 21.3g of carbohydrates.
Does wheat germ or wild rice contain more iron?
Wheat germ is an abundant source of iron and it has 940% more iron than wild rice - wheat germ has 6.3mg of iron in 100 grams and wild rice has 0.6mg of iron.
Does wheat germ or wild rice contain more potassium?
Wheat germ is a rich source of potassium and it has 780% more potassium than wild rice - wheat germ has 892mg of potassium in 100 grams and wild rice has 101mg of potassium.