Beef vs. Wheat Germ
Nutrition comparison of Cooked Beef and Wheat Germ
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
wheat germ
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and wheat germ:
- Both beef and wheat germ are high in calories, iron, potassium and protein.
- Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, beef contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and wheat germ are high in calories. Wheat germ has 30% more calories than beef - beef has 277 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to wheat germ per calorie. Beef has a macronutrient ratio of 38:0:62 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Wheat Germ | |
|---|---|---|
| Protein | 38% | 24% |
| Carbohydrates | ~ | 54% |
| Fat | 62% | 23% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and beef has less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than beef - wheat germ has 13.2g of dietary fiber per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and wheat germ are high in protein. Beef has a little more protein (10%) than wheat germ by weight - beef has 25.4g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Beef is high in saturated fat and wheat germ has 77% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
trans fat
Wheat germ has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and wheat germ does not contain significant amounts.
cholesterol
Wheat germ has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Beef and wheat germ contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Beef and wheat germ contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Beef and wheat germ contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Beef and wheat germ contain similar amounts of Vitamin K - beef has 3ug 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, however, beef contains more Vitamin B12. Both beef and wheat germ contain significant amounts of niacin.
| Beef | Wheat Germ | |
|---|---|---|
| Thiamin | 0.051 MG | 1.882 MG |
| Riboflavin | 0.176 MG | 0.499 MG |
| Niacin | 4.537 MG | 6.813 MG |
| Pantothenic acid | 0.658 MG | 2.257 MG |
| Vitamin B6 | 0.336 MG | 1.3 MG |
| Folate | 11 UG | 281 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef and wheat germ contain similar amounts of calcium - beef has 35mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Both beef and wheat germ are high in iron. Wheat germ has 178% more iron than beef - beef has 2.3mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Both beef and wheat germ are high in potassium. Wheat germ has 224% more potassium than beef - beef has 275mg 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 beef per 100 grams.
| Beef | Wheat Germ | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.723 G |
| Total | 0.056 G | 0.723 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than beef per 100 grams.
| Beef | Wheat Germ | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 5.287 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Wheat Germ (Wheat germ, crude) .
Cooked Beef 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 beef or wheat germ contain more calories in 100 grams?Both beef and wheat germ are high in calories. Wheat germ has 30% more calories than beef - beef has 277 calories in 100g and wheat germ has 360 calories.
Is beef or wheat germ better for protein?
Both beef and wheat germ are high in protein. Beef has a little more protein ( 10%) than wheat germ by weight - beef has 25.4g of protein per 100 grams and wheat germ has 23.2g of protein.
Does wheat germ or beef have more carbohydrates?
By weight, wheat germ is high in carbohydrates and beef has fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and beef has no carbs..
Does beef or wheat germ contain more iron?
Both beef and wheat germ are high in iron. Wheat germ has 180% more iron than beef - beef has 2.3mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does beef or wheat germ contain more potassium?
Both beef and wheat germ are high in potassium. Wheat germ has 220% more potassium than beef - beef has 275mg of potassium in 100 grams and wheat germ has 892mg of potassium.