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 wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and whole wheat flour:
Both wheat germ and whole wheat flour are high in calories. Wheat germ has a little more calories (8%) than whole wheat flour by weight - wheat germ has 360 calories per 100 grams and whole wheat flour has 332 calories.
For macronutrient ratios, wheat germ is heavier in protein, much lighter in carbs and heavier in fat compared to whole wheat flour per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Wheat Germ | Whole Wheat Flour | |
---|---|---|
Protein | 24% | 11% |
Carbohydrates | 54% | 84% |
Fat | 23% | 5% |
Alcohol | ~ | ~ |
Both wheat germ and whole wheat flour are high in carbohydrates. Whole wheat flour has 44% more carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and whole wheat flour has 74.5g of carbohydrates.
Both wheat germ and whole wheat flour are high in dietary fiber. Wheat germ is very similar to whole wheat flour for dietary fiber - wheat germ has 13.2g of dietary fiber per 100 grams and whole wheat flour has 13.1g of dietary fiber.
Wheat germ has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and wheat germ does not contain significant amounts.
Both wheat germ and whole wheat flour are high in protein. Wheat germ has 141% more protein than whole wheat flour - wheat germ has 23.2g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Whole wheat flour has 74% less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.
Whole wheat flour and wheat germ contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Whole wheat flour has more Vitamin E than wheat germ - whole wheat flour has 0.53mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Whole wheat flour and wheat germ contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both wheat germ and whole wheat flour contain significant amounts of niacin.
Wheat Germ | Whole Wheat Flour | |
---|---|---|
Thiamin | 1.882 MG | 0.297 MG |
Riboflavin | 0.499 MG | 0.188 MG |
Niacin | 6.813 MG | 5.347 MG |
Pantothenic acid | 2.257 MG | 1.011 MG |
Vitamin B6 | 1.3 MG | 0.191 MG |
Folate | 281 UG | 28 UG |
Wheat germ and whole wheat flour contain similar amounts of calcium - wheat germ has 39mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.
Both wheat germ and whole wheat flour are high in iron. Wheat germ has 69% more iron than whole wheat flour - wheat germ has 6.3mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.
Both wheat germ and whole wheat flour are high in potassium. Wheat germ has 126% more potassium than whole wheat flour - wheat germ has 892mg of potassium per 100 grams and whole wheat flour has 394mg of potassium.
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 Wheat Flour .
Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Wheat Germ g
()
|
Daily Values (%) |
Whole Wheat Flour g
()
|
|||||
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||