Wheat Germ vs. White Rice
Nutrition comparison of Wheat Germ and Cooked White 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
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and white rice:
- Both white rice and wheat germ are high in calories.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ has signficantly more calcium than white rice.
- Wheat germ is an excellent source of dietary fiber, iron, potassium and protein.
- White rice has 28.2 times less saturated fat than wheat germ.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and wheat germ are high in calories. Wheat germ has 177% more calories than white rice - white rice has 130 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, wheat germ is heavier in protein, much lighter in carbs and much heavier in fat compared to white rice per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | White Rice | |
|---|---|---|
| Protein | 24% | 8% |
| Carbohydrates | 54% | 91% |
| Fat | 23% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and white rice has 45% less carbohydrates than wheat germ - white rice has 28.6g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has 43 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.
Protein
protein
Wheat germ is an excellent source of protein and it has 873% more protein than white rice - white rice has 2.4g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
White rice has 28.2 times less saturated fat than wheat germ - white rice has 0.06g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
Vitamins
The B Vitamins
Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wheat Germ | White Rice | |
|---|---|---|
| Thiamin | 1.882 MG | 0.167 MG |
| Riboflavin | 0.499 MG | 0.016 MG |
| Niacin | 6.813 MG | 1.835 MG |
| Pantothenic acid | 2.257 MG | 0.411 MG |
| Vitamin B6 | 1.3 MG | 0.05 MG |
| Folate | 281 UG | 58 UG |
Minerals
calcium
Wheat germ has signficantly more calcium than white rice - white rice has 3mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 320% more iron than white rice - white rice has 1.5mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 29 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and wheat germ has 892mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than white rice per 100 grams.
| Wheat Germ | White Rice | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.01 G |
| Total | 0.723 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than white rice per 100 grams.
| Wheat Germ | White Rice | |
|---|---|---|
| linoleic acid | 5.287 G | 0.046 G |
| Total | 5.287 G | 0.046 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 White Rice (Rice, white, medium-grain, enriched, cooked) .
Wheat Germ g
()
|
Daily Values (%) |
Cooked White 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 white rice or wheat germ contain more calories in 100 grams?Both white rice and wheat germ are high in calories. Wheat germ has 180% more calories than white rice - white rice has 130 calories in 100g and wheat germ has 360 calories.
Does white rice or wheat germ have more carbohydrates?
By weight, wheat germ is high in carbohydrates and white rice has 50% fewer carbohydrates than wheat germ - white rice has 28.6g of carbs for 100g and wheat germ has 51.8g of carbohydrates.
Does white rice or wheat germ contain more iron?
Wheat germ is an abundant source of iron and it has 320% more iron than white rice - white rice has 1.5mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does white rice or wheat germ contain more potassium?
Wheat germ is a rich source of potassium and it has 29 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and wheat germ has 892mg of potassium.