Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
wheat germ
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and wheat germ:
Both white bread and wheat germ are high in calories. Wheat germ has 51% more calories than white bread - white bread has 238 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, white bread is lighter in protein, heavier in carbs and lighter in fat compared to wheat germ per calorie. White bread has a macronutrient ratio of 18:74:8 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
White Bread | Wheat Germ | |
---|---|---|
Protein | 18% | 24% |
Carbohydrates | 74% | 54% |
Fat | 8% | 23% |
Alcohol | ~ | ~ |
Both white bread and wheat germ are high in carbohydrates. Wheat germ has 18% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.
Both white bread and wheat germ are high in dietary fiber. Wheat germ has 43% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.
Wheat germ has less sugar than white bread - white bread has 5g of sugar per 100 grams and wheat germ does not contain significant amounts.
Both white bread and wheat germ are high in protein. Wheat germ has 117% more protein than white bread - white bread has 10.7g of protein per 100 grams and wheat germ has 23.2g of protein.
White bread has 62% less saturated fat than wheat germ - white bread has 0.63g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
Both white bread and wheat germ are low in trans fat - white bread has 0.03g of trans fat per 100 grams and wheat germ does not contain significant amounts.
White bread and wheat germ contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
White bread has more Vitamin E than wheat germ - white bread has 0.38mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
White bread has more Vitamin K than wheat germ - white bread has 7.7ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
Wheat germ has more thiamin, pantothenic acid, Vitamin B6 and folate. Both white bread and wheat germ contain significant amounts of riboflavin and niacin.
White Bread | Wheat Germ | |
---|---|---|
Thiamin | 0.51 MG | 1.882 MG |
Riboflavin | 0.255 MG | 0.499 MG |
Niacin | 4.455 MG | 6.813 MG |
Pantothenic acid | 0.455 MG | 2.257 MG |
Vitamin B6 | 0.08 MG | 1.3 MG |
Folate | 127 UG | 281 UG |
White bread is an excellent source of calcium and it has 16 times more calcium than wheat germ - white bread has 684mg of calcium per 100 grams and wheat germ has 39mg of calcium.
Both white bread and wheat germ are high in iron. Wheat germ has 28% more iron than white bread - white bread has 4.9mg of iron per 100 grams and wheat germ has 6.3mg of iron.
Wheat germ is an excellent source of potassium and it has 602% more potassium than white bread - white bread has 127mg of potassium per 100 grams and wheat germ has 892mg of potassium.
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than white bread per 100 grams.
White Bread | Wheat Germ | |
---|---|---|
alpha linoleic acid | 0.083 G | 0.723 G |
EPA | 0.003 G | ~ |
Total | 0.086 G | 0.723 G |
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than white bread per 100 grams.
White Bread | Wheat Germ | |
---|---|---|
other omega 6 | 0.002 G | ~ |
linoleic acid | 0.879 G | 5.287 G |
Total | 0.881 G | 5.287 G |
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: White Bread (Bread, white wheat) and Wheat Germ (Wheat germ, crude) .
White Bread g
()
|
Daily Values (%) |
Wheat Germ 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 | |||