Comparing Nutrients in 300 calories Wheat Germ VS Whole Wheat Flour

Weight per 300 calories

• Wheat Germ: 83.3g
• Whole Wheat Flour: 88.2g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Wheat Germ or Whole Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Wheat Germ	Whole Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	4.03% 0.064g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	5.67% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.2% 43g	49% 63.5g	130g per day for Men 19-50 years
Sugars	NA	0.5% 0.36g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.061% 0.044g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	29% 11g	25% 9.44g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Whole Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.3% 1.1mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.18% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	3.25% 32.5mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	73.7% 0.66mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	65.2% 5.2mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	47.4% 199mg	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	156% 3.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	115% 51.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 702mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	22% 743mg	9.42% 320mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	99% 54.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.12% 1.76mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.27g	0.26% 9.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Wheat Germ vs Whole Wheat Flour:

• Crude Wheat Germ has 3.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 3.5 times more Vitamin B5, 3 times more Vitamin B6 and 6 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Crude Wheat Germ as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Wheat Germ vs Whole Wheat Flour:

• Crude Wheat Germ has 1.8 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 3.1 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Potassium, 1.2 times more Selenium and 4.5 times more Zinc than Whole-grain Wheat Flour.
• Both Crude Wheat Germ and Whole-grain Wheat Flour have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crude Wheat Germ has 3.7 times more Fat, 3.7 times more Saturated Fat, 9.4 times more Omega 3, 4.6 times more Omega 6 and 1.7 times more Protein than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 1.5 times more Carbohydrate than Crude Wheat Germ.
• Both Crude Wheat Germ and Whole-grain Wheat Flour have similar amounts of Energy and Fiber per 300 kcal.
• Both Crude Wheat Germ as well as Whole-grain Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.