Whole Wheat Bread vs. Wheat Germ
Nutrition comparison of Whole Wheat Bread and Wheat Germ
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
wheat germ
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and wheat germ:
- Both whole wheat bread and wheat germ are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is an excellent source of calcium.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and wheat germ are high in calories. Wheat germ has 36% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, heavier in carbs and lighter in fat compared to wheat germ per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Wheat Germ | |
|---|---|---|
| Protein | 20% | 24% |
| Carbohydrates | 65% | 54% |
| Fat | 14% | 23% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and wheat germ are high in carbohydrates. Wheat germ has 20% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.
dietary fiber
Both whole wheat bread and wheat germ are high in dietary fiber. Wheat germ has 78% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.
sugar
Wheat germ has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both whole wheat bread and wheat germ are high in protein. Wheat germ has 73% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Whole wheat bread and wheat germ contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and wheat germ contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than wheat germ - whole wheat bread has 0.37mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Whole wheat bread and wheat germ contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both whole wheat bread and wheat germ contain significant amounts of niacin.
| Whole Wheat Bread | Wheat Germ | |
|---|---|---|
| Thiamin | 0.279 MG | 1.882 MG |
| Riboflavin | 0.131 MG | 0.499 MG |
| Niacin | 4.042 MG | 6.813 MG |
| Pantothenic acid | 0.336 MG | 2.257 MG |
| Vitamin B6 | 0.263 MG | 1.3 MG |
| Folate | 75 UG | 281 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 164% more calcium than wheat germ - whole wheat bread has 103mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Both whole wheat bread and wheat germ are high in iron. Wheat germ has 150% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Both whole wheat bread and wheat germ are high in potassium. Wheat germ has 288% more potassium than whole wheat bread - whole wheat bread has 230mg 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 whole wheat bread per 100 grams.
| Whole Wheat Bread | Wheat Germ | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.723 G |
| Total | 0.205 G | 0.723 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Wheat Germ | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 5.287 G |
| Total | 1.669 G | 5.287 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Wheat Germ (Wheat germ, crude) .
Whole Wheat 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 | |||
FAQ
Does whole wheat bread or wheat germ contain more calories in 100 grams?Both whole wheat bread and wheat germ are high in calories. Wheat germ has 40% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and wheat germ has 360 calories.
Does whole wheat bread or wheat germ have more carbohydrates?
By weight, both whole wheat bread and wheat germ are high in carbohydrates. wheat germ has 20% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and wheat germ has 51.8g of carbohydrates.
Does whole wheat bread or wheat germ contain more calcium?
Whole wheat bread is a rich source of calcium and it has 160% more calcium than wheat germ - whole wheat bread has 103mg of calcium in 100 grams and wheat germ has 39mg of calcium.
Does whole wheat bread or wheat germ contain more iron?
Both whole wheat bread and wheat germ are high in iron. Wheat germ has 150% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does whole wheat bread or wheat germ contain more potassium?
Both whole wheat bread and wheat germ are high in potassium. Wheat germ has 290% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and wheat germ has 892mg of potassium.