How many calories are in one cup of wheat germ?

Wheat germ has 414 calories per cup or 360 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

How much protein is in one cup of wheat germ?

An excellent source of protein, a single cup of Wheat Germ contains 53% of recommended daily values or 26.6 grams of protein. However, the protein in wheat germ is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in wheat germ?

Wheat germ is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid and folate.

Does wheat germ contain omega 3 fatty acids?

Wheat germ is a great source of healthy omega-3 fatty acids, containing a total of 0.83 grams for every cup. It contains significant amounts of alpha linoleic acid.

What's similar to wheat germ in cooking?

Oats and whole wheat flour are similar to, or commonly paired with wheat germ in cooking and recipes.

Food with Nutrition Similar to Wheat Germ

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Summary
Similar nuts
Similar baked
Similar plants

Wheat Germ source

Similar to Wheat Germ

A very nutrient dense grain, wheat germ is an excellent source of dietary fiber, protein, iron, potassium, thiamin, niacin, Vitamin B6 and folate. It is also a good source of riboflavin and pantothenic acid. One cup of wheat germ contains about 414 calories.

Several foods are similar nutritionally to wheat germ, including pecan and granola. Other similar foods include wheat flour, whole wheat bread and soy flour.

We compared the key nutrients in wheat germ (riboflavin, pantothenic acid, dietary fiber, protein, iron, potassium, thiamin, niacin, Vitamin B6 and folate) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Pecan, Granola, Pasta, Pistachio, Flaxseeds, Oats, Cornmeal, Hazelnut, Walnut, Wheat Flour, Soy Flour, Hemp Seeds, Mung Bean, Cashews

baked goods: Baguette, English Muffin, Whole Wheat Bread, Graham Crackers

plants and vegetables: Dijon Mustard, Garlic Powder

The details of the top 20 foods most nutritionally similar to wheat germ are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to wheat germ. Pecan, granola, pasta, pistachio and flaxseeds are all high in riboflavin, pantothenic acid, dietary fiber, protein, iron, potassium, thiamin, niacin, Vitamin B6 and or folate.

Pecan

Similarity: > 95%

Pecan is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Also, pecan contains more Vitamin C, Vitamin E and calcium than wheat germ.

For 100 grams of wheat germ and pecan:

Wheat Germ (7/8 cup)		Pecan (7/8 cup)
0.5	riboflavin (MG)	0.13
2.3	pantothenic acid (MG)	0.86
13	dietary fiber (G)	9.6
23	protein (G)	9.2
6.3	iron (MG)	2.5
892	potassium (MG)	410
1.9	thiamin (MG)	0.66
6.8	niacin (MG)	1.2
1.3	Vitamin B6 (MG)	0.21
281	folate (UG)	22

However, wheat germ does contain more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate than pecan by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	691
0	sugar (G)	4
1.7	saturated fat (G)	6.2
0	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
0	Vitamin E (MG)	1.4
39	calcium (MG)	70
1.3	Vitamin B6 (MG)	0.21

0.953 | 0.953 | 6.12 Complete Comparison:
Pecan vs. Wheat Germ

Granola

Similarity: > 95%

Granola is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Also, granola contains more Vitamin C, Vitamin E and calcium than wheat germ.

For 100 grams of wheat germ and granola:

Wheat Germ (7/8 cup)		Granola (7/8 cup)
0.5	riboflavin (MG)	0.35
2.3	pantothenic acid (MG)	0.75
13	dietary fiber (G)	8.9
23	protein (G)	14
6.3	iron (MG)	4
892	potassium (MG)	539
1.9	thiamin (MG)	0.55
6.8	niacin (MG)	2.7
1.3	Vitamin B6 (MG)	0.37
281	folate (UG)	84

However, wheat germ does contain more niacin, pantothenic acid and folate than granola by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	489
0	sugar (G)	20
1.7	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0	Vitamin E (MG)	11
39	calcium (MG)	76
1.3	Vitamin B6 (MG)	0.37

0.948 | 0.948 | 7.62 Complete Comparison:
Granola vs. Wheat Germ

Pasta

Similarity: > 90%

Pasta is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium.

For 100 grams of wheat germ and pasta:

Wheat Germ (7/8 cup)		Pasta (1 cup)
0.5	riboflavin (MG)	0.4
2.3	pantothenic acid (MG)	0.43
13	dietary fiber (G)	3.2
23	protein (G)	13
6.3	iron (MG)	3.3
892	potassium (MG)	223
1.9	thiamin (MG)	0.89
6.8	niacin (MG)	7.2
1.3	Vitamin B6 (MG)	0.14
281	folate (UG)	237

However, wheat germ does contain more calcium, pantothenic acid and Vitamin B6 than pasta by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	371
0	sugar (G)	2.7
1.7	saturated fat (G)	0.28
0	Vitamin E (MG)	0.11
39	calcium (MG)	21
1.3	Vitamin B6 (MG)	0.14

0.928 | 0.928 | 5.81 Complete Comparison:
Pasta vs. Wheat Germ

Pistachio

Similarity: > 90%

Pistachio is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Also, pistachio contains more Vitamin C, Vitamin A and Vitamin E than wheat germ.

For 100 grams of wheat germ and pistachio:

Wheat Germ (7/8 cup)		Pistachio (7/8 cup)
0.5	riboflavin (MG)	0.23
2.3	pantothenic acid (MG)	0.51
13	dietary fiber (G)	10
23	protein (G)	21
6.3	iron (MG)	4
892	potassium (MG)	1007
1.9	thiamin (MG)	0.7
6.8	niacin (MG)	1.4
1.3	Vitamin B6 (MG)	1.1
281	folate (UG)	51

However, wheat germ does contain more riboflavin, niacin, pantothenic acid and folate than pistachio by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	572
0	sugar (G)	7.7
1.7	saturated fat (G)	5.6
0	Vitamin C (MG)	3
0	Vitamin A (UG)	13
0	Vitamin E (MG)	2.2
39	calcium (MG)	107
1.3	Vitamin B6 (MG)	1.1

0.925 | 0.925 | 7.29 Complete Comparison:
Pistachio vs. Wheat Germ

Flaxseeds

Similarity: > 90%

Flaxseeds are high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Also, flaxseeds contains more calcium than wheat germ.

For 100 grams of wheat germ and flaxseeds:

Wheat Germ (7/8 cup)		Flaxseeds (10 tbsps)
0.5	riboflavin (MG)	0.16
2.3	pantothenic acid (MG)	0.99
13	dietary fiber (G)	27
23	protein (G)	18
6.3	iron (MG)	5.7
892	potassium (MG)	813
1.9	thiamin (MG)	1.6
6.8	niacin (MG)	3.1
1.3	Vitamin B6 (MG)	0.47
281	folate (UG)	87

However, wheat germ does contain more riboflavin, niacin, pantothenic acid and folate than flaxseeds by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	534
0	sugar (G)	1.6
1.7	saturated fat (G)	3.7
0	Vitamin C (MG)	0.6
0	Vitamin E (MG)	0.31
39	calcium (MG)	255
1.3	Vitamin B6 (MG)	0.47

0.922 | 0.922 | 9.48 Complete Comparison:
Flaxseeds vs. Wheat Germ

Oats

Similarity: > 90%

Oats are high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Also, oats contains more calcium than wheat germ.

For 100 grams of wheat germ and oats:

Wheat Germ (7/8 cup)		Oats (5/8 cup)
0.5	riboflavin (MG)	0.14
2.3	pantothenic acid (MG)	1.3
13	dietary fiber (G)	11
23	protein (G)	17
6.3	iron (MG)	4.7
892	potassium (MG)	429
1.9	thiamin (MG)	0.76
6.8	niacin (MG)	0.96
1.3	Vitamin B6 (MG)	0.12
281	folate (UG)	56

However, wheat germ does contain more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate than oats by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	389
1.7	saturated fat (G)	1.2
39	calcium (MG)	54
1.3	Vitamin B6 (MG)	0.12

0.921 | 0.921 | 6.04 Complete Comparison:
Oats vs. Wheat Germ

Cornmeal

Similarity: > 90%

Cornmeal is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more Vitamin E than wheat germ.

For 100 grams of wheat germ and cornmeal:

Wheat Germ (7/8 cup)		Cornmeal (7/8 cup)
0.5	riboflavin (MG)	0.09
2.3	pantothenic acid (MG)	0.6
13	dietary fiber (G)	9.4
23	protein (G)	9.9
6.3	iron (MG)	3
892	potassium (MG)	322
1.9	thiamin (MG)	0.3
6.8	niacin (MG)	2.5
1.3	Vitamin B6 (MG)	0.59
281	folate (UG)	34

A higher water content, cornmeal is less nutritionally dense than wheat germ. Wheat germ does contain more calcium, thiamin, riboflavin, niacin and pantothenic acid than cornmeal by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	384
0	sugar (G)	1.6
1.7	saturated fat (G)	1
0	Vitamin E (MG)	0.37
39	calcium (MG)	6
1.3	Vitamin B6 (MG)	0.59

0.916 | 0.916 | 4.2 Complete Comparison:
Cornmeal vs. Wheat Germ

Hazelnut

Similarity: > 90%

Hazelnut is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Also, hazelnut contains more Vitamin C, Vitamin E and calcium than wheat germ.

For 100 grams of wheat germ and hazelnut:

Wheat Germ (7/8 cup)		Hazelnut (3.5 ounces)
0.5	riboflavin (MG)	0.12
2.3	pantothenic acid (MG)	0.92
13	dietary fiber (G)	9.4
23	protein (G)	15
6.3	iron (MG)	4.4
892	potassium (MG)	755
1.9	thiamin (MG)	0.34
6.8	niacin (MG)	2.1
1.3	Vitamin B6 (MG)	0.62
281	folate (UG)	88

However, wheat germ does contain more thiamin, riboflavin, niacin, pantothenic acid and folate than hazelnut by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	646
0	sugar (G)	4.9
1.7	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0	Vitamin E (MG)	15
39	calcium (MG)	123
1.3	Vitamin B6 (MG)	0.62

0.916 | 0.916 | 7.63 Complete Comparison:
Hazelnut vs. Wheat Germ

Walnut

Similarity: > 90%

Walnut is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Also, walnut contains more Vitamin C, Vitamin E and calcium than wheat germ.

For 100 grams of wheat germ and walnut:

Wheat Germ (7/8 cup)		Walnut (7/8 cup)
0.5	riboflavin (MG)	0.15
2.3	pantothenic acid (MG)	0.57
13	dietary fiber (G)	6.7
23	protein (G)	15
6.3	iron (MG)	2.9
892	potassium (MG)	441
1.9	thiamin (MG)	0.34
6.8	niacin (MG)	1.1
1.3	Vitamin B6 (MG)	0.54
281	folate (UG)	98

However, wheat germ does contain more thiamin, riboflavin, niacin, pantothenic acid and folate than walnut by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	654
0	sugar (G)	2.6
1.7	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.7
39	calcium (MG)	98
1.3	Vitamin B6 (MG)	0.54

0.914 | 0.914 | 6.28 Complete Comparison:
Walnut vs. Wheat Germ

Wheat Flour

Similarity: > 90%

Wheat flour is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and thiamin. Also, wheat flour contains more Vitamin E than wheat germ.

For 100 grams of wheat germ and wheat flour:

Wheat Germ (7/8 cup)		Wheat Flour (3/4 cup)
0.5	riboflavin (MG)	0.51
2.3	pantothenic acid (MG)	0.44
13	dietary fiber (G)	2.4
23	protein (G)	12
6.3	iron (MG)	4.4
892	potassium (MG)	100
1.9	thiamin (MG)	0.81
6.8	niacin (MG)	7.6
1.3	Vitamin B6 (MG)	0.04
281	folate (UG)	183

A higher water content, wheat flour is less nutritionally dense than wheat germ. Wheat germ does contain more calcium, potassium, pantothenic acid and Vitamin B6 than wheat flour by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	361
0	sugar (G)	0.31
1.7	saturated fat (G)	0.24
0	Vitamin E (MG)	0.4
39	calcium (MG)	15
1.3	Vitamin B6 (MG)	0.04

0.897 | 0.897 | 4.97 Complete Comparison:
Wheat Flour vs. Wheat Germ

Soy Flour

Similarity: 89%

Soy flour is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Also, soy flour contains more Vitamin E and calcium than wheat germ.

For 100 grams of wheat germ and soy flour:

Wheat Germ (7/8 cup)		Soy Flour (1.25 cup)
0.5	riboflavin (MG)	0.28
2.3	pantothenic acid (MG)	1.6
13	dietary fiber (G)	16
23	protein (G)	50
6.3	iron (MG)	8.2
892	potassium (MG)	2090
1.9	thiamin (MG)	1.1
6.8	niacin (MG)	3
1.3	Vitamin B6 (MG)	1.1
281	folate (UG)	289

However, wheat germ does contain more riboflavin, niacin and pantothenic acid than soy flour by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	372
0	sugar (G)	9.3
1.7	saturated fat (G)	1.3
0	Vitamin A (UG)	2
0	Vitamin E (MG)	0.55
39	calcium (MG)	285
1.3	Vitamin B6 (MG)	1.1

0.89 | 0.89 | 11.51 Complete Comparison:
Soy Flour vs. Wheat Germ

Hemp Seeds

Similarity: 88%

Hemp seeds are high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Also, hemp seeds contains more Vitamin E and calcium than wheat germ.

For 100 grams of wheat germ and hemp seeds:

Wheat Germ (7/8 cup)		Hemp Seeds (10 tbsps)
0.5	riboflavin (MG)	0.29
2.3	pantothenic acid (MG)	0
13	dietary fiber (G)	4
23	protein (G)	32
6.3	iron (MG)	8
892	potassium (MG)	1200
1.9	thiamin (MG)	1.3
6.8	niacin (MG)	9.2
1.3	Vitamin B6 (MG)	0.6
281	folate (UG)	110

However, wheat germ does contain more riboflavin, pantothenic acid and folate than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	553
0	sugar (G)	1.5
1.7	saturated fat (G)	4.6
0	Vitamin C (MG)	0.5
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.8
39	calcium (MG)	70
1.3	Vitamin B6 (MG)	0.6

0.877 | 0.877 | 9.61 Complete Comparison:
Hemp Seeds vs. Wheat Germ

Mung Bean

Similarity: 87%

Mung bean is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Moreover, mung bean contains more Vitamin C, Vitamin A, Vitamin E and calcium than wheat germ.

For 100 grams of wheat germ and mung bean:

Wheat Germ (7/8 cup)		Mung Bean (1/2 cup)
0.5	riboflavin (MG)	0.23
2.3	pantothenic acid (MG)	1.9
13	dietary fiber (G)	16
23	protein (G)	24
6.3	iron (MG)	6.7
892	potassium (MG)	1246
1.9	thiamin (MG)	0.62
6.8	niacin (MG)	2.3
1.3	Vitamin B6 (MG)	0.38
281	folate (UG)	625

However, wheat germ does contain more riboflavin and niacin than mung bean by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	347
0	sugar (G)	6.6
1.7	saturated fat (G)	0.35
0	Vitamin C (MG)	4.8
0	Vitamin A (UG)	6
0	Vitamin E (MG)	0.51
39	calcium (MG)	132
1.3	Vitamin B6 (MG)	0.38

0.873 | 0.873 | 7.63 Complete Comparison:
Mung Bean vs. Wheat Germ

Cashews

Similarity: 87%

Cashews are high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Also, cashews contains more Vitamin E than wheat germ.

For 100 grams of wheat germ and cashews:

Wheat Germ (7/8 cup)		Cashews (3.5 ounces)
0.5	riboflavin (MG)	0.06
2.3	pantothenic acid (MG)	0.86
13	dietary fiber (G)	3.3
23	protein (G)	18
6.3	iron (MG)	6.7
892	potassium (MG)	660
1.9	thiamin (MG)	0.42
6.8	niacin (MG)	1.1
1.3	Vitamin B6 (MG)	0.42
281	folate (UG)	25

However, wheat germ does contain more riboflavin, niacin, pantothenic acid and folate than cashews by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	553
0	sugar (G)	5.9
1.7	saturated fat (G)	7.8
0	Vitamin C (MG)	0.5
0	Vitamin E (MG)	0.9
39	calcium (MG)	37
1.3	Vitamin B6 (MG)	0.42

0.867 | 0.867 | 7.58 Complete Comparison:
Cashews vs. Wheat Germ

baked goods

Several baked goods offer similar nutrients to wheat germ including baguette, english muffin, whole wheat bread and graham crackers.

Baguette

Similarity: > 90%

Baguette is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and thiamin. Also, baguette contains more calcium than wheat germ.

For 100 grams of wheat germ and baguette:

Wheat Germ (7/8 cup)		Baguette (3.5 ounces)
0.5	riboflavin (MG)	0.43
2.3	pantothenic acid (MG)	0.46
13	dietary fiber (G)	2.2
23	protein (G)	11
6.3	iron (MG)	3.9
892	potassium (MG)	117
1.9	thiamin (MG)	0.71
6.8	niacin (MG)	4.8
1.3	Vitamin B6 (MG)	0.11
281	folate (UG)	123

A higher water content, baguette is less nutritionally dense than wheat germ. Wheat germ does contain more potassium, pantothenic acid, Vitamin B6 and folate than baguette by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	272
0	sugar (G)	4.6
1.7	saturated fat (G)	0.53
0	trans fat (G)	0.01
0	Vitamin E (MG)	0.21
39	calcium (MG)	52
1.3	Vitamin B6 (MG)	0.11

0.927 | 0.927 | 4.11 Complete Comparison:
Baguette vs. Wheat Germ

English Muffin

Similarity: > 90%

English muffin is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and thiamin. Also, english muffin contains more Vitamin E and calcium than wheat germ.

For 100 grams of wheat germ and english muffin:

Wheat Germ (7/8 cup)		English Muffin (3.5 ounces)
0.5	riboflavin (MG)	0.29
2.3	pantothenic acid (MG)	0.44
13	dietary fiber (G)	4.6
23	protein (G)	8.7
6.3	iron (MG)	2.9
892	potassium (MG)	186
1.9	thiamin (MG)	0.43
6.8	niacin (MG)	3.4
1.3	Vitamin B6 (MG)	0.09
281	folate (UG)	64

A higher water content, english muffin is less nutritionally dense than wheat germ. Wheat germ does contain more potassium, riboflavin, niacin and pantothenic acid than english muffin by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	223
0	sugar (G)	1.6
1.7	saturated fat (G)	0.29
0	Vitamin E (MG)	0.45
39	calcium (MG)	178
1.3	Vitamin B6 (MG)	0.09

0.919 | 0.919 | 3.84 Complete Comparison:
English Muffin vs. Wheat Germ

Whole Wheat Bread

Similarity: 89%

Whole wheat bread is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Also, whole wheat bread contains more Vitamin E and calcium than wheat germ.

For 100 grams of wheat germ and whole wheat bread:

Wheat Germ (7/8 cup)		Whole Wheat Bread (3.5 ounces)
0.5	riboflavin (MG)	0.13
2.3	pantothenic acid (MG)	0.34
13	dietary fiber (G)	7.4
23	protein (G)	13
6.3	iron (MG)	2.5
892	potassium (MG)	230
1.9	thiamin (MG)	0.28
6.8	niacin (MG)	4
1.3	Vitamin B6 (MG)	0.26
281	folate (UG)	75

A higher water content, whole wheat bread is less nutritionally dense than wheat germ. Wheat germ does contain more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	265
0	sugar (G)	6.4
1.7	saturated fat (G)	0.87
0	Vitamin C (MG)	0.1
0	Vitamin E (MG)	0.37
39	calcium (MG)	103
1.3	Vitamin B6 (MG)	0.26

0.893 | 0.893 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Wheat Germ

Graham Crackers

Similarity: 87%

Graham crackers are also high in dietary fiber, iron and niacin. Also, graham crackers contains more Vitamin E and calcium than wheat germ.

For 100 grams of wheat germ and graham crackers:

Wheat Germ (7/8 cup)		Graham Crackers (3.5 ounces)
0.5	riboflavin (MG)	0.32
2.3	pantothenic acid (MG)	0.42
13	dietary fiber (G)	3.4
23	protein (G)	6.7
6.3	iron (MG)	3.8
892	potassium (MG)	170
1.9	thiamin (MG)	0.27
6.8	niacin (MG)	4.4
1.3	Vitamin B6 (MG)	0.16
281	folate (UG)	91

A higher water content, graham crackers is less nutritionally dense than wheat germ. Wheat germ does contain more protein, potassium, thiamin, riboflavin and pantothenic acid than graham crackers by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	430
0	sugar (G)	25
1.7	saturated fat (G)	1.6
0	trans fat (G)	0.06
0	Vitamin E (MG)	1.5
39	calcium (MG)	77
1.3	Vitamin B6 (MG)	0.16

0.874 | 0.874 | 4.05 Complete Comparison:
Graham Crackers vs. Wheat Germ

plants and vegetables

Dijon Mustard

Similarity: > 90%

Dijon mustard is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Also, dijon mustard contains more Vitamin C, Vitamin E and calcium than wheat germ.

For 100 grams of wheat germ and dijon mustard:

Wheat Germ (7/8 cup)		Dijon Mustard (50 tsps)
0.5	riboflavin (MG)	0.26
2.3	pantothenic acid (MG)	0.81
13	dietary fiber (G)	12
23	protein (G)	26
6.3	iron (MG)	9.2
892	potassium (MG)	738
1.9	thiamin (MG)	0.81
6.8	niacin (MG)	4.7
1.3	Vitamin B6 (MG)	0.4
281	folate (UG)	162

However, wheat germ does contain more riboflavin and pantothenic acid than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	508
0	sugar (G)	6.8
1.7	saturated fat (G)	2
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0	Vitamin E (MG)	5.1
39	calcium (MG)	266
1.3	Vitamin B6 (MG)	0.4

0.908 | 0.908 | 10.48 Complete Comparison:
Dijon Mustard vs. Wheat Germ

Garlic Powder

Similarity: 87%

Garlic powder is high in many of the same nutrients as wheat germ, including dietary fiber, protein, iron and potassium. Also, garlic powder contains more Vitamin C, Vitamin E and calcium than wheat germ.

For 100 grams of wheat germ and garlic powder:

Wheat Germ (7/8 cup)		Garlic Powder (32 tsps)
0.5	riboflavin (MG)	0.14
2.3	pantothenic acid (MG)	0.74
13	dietary fiber (G)	9
23	protein (G)	17
6.3	iron (MG)	5.7
892	potassium (MG)	1193
1.9	thiamin (MG)	0.44
6.8	niacin (MG)	0.8
1.3	Vitamin B6 (MG)	1.7
281	folate (UG)	47

However, wheat germ does contain more riboflavin, niacin, pantothenic acid and folate than garlic powder by weight.

Here is a comparison of the rest of nutrients:

360	calories (KCAL)	331
0	sugar (G)	2.4
1.7	saturated fat (G)	0.25
0	Vitamin C (MG)	1.2
0	Vitamin E (MG)	0.67
39	calcium (MG)	79
1.3	Vitamin B6 (MG)	1.7

0.87 | 0.87 | 6.17 Complete Comparison:
Garlic Powder vs. Wheat Germ

Other Nutritional Substitutes

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