Wheat Germ vs. Cashews

Nutrition comparison of Wheat Germ and Cashews


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of wheat germ versus cashews (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat germ and cashews:

  • Both wheat germ and cashews are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of wheat germ and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Germ src
Image of Cashews src

Calories and Carbs

calories

Both wheat germ and cashews are high in calories. Cashew has 54% more calories than wheat germ - wheat germ has 360 calories per 100 grams and cashew has 553 calories.

For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Cashews
Protein 24% 13%
Carbohydrates 54% 21%
Fat 23% 67%
Alcohol ~ ~

carbohydrates

Both wheat germ and cashews are high in carbohydrates. Wheat germ has 72% more carbohydrates than cashew - wheat germ has 51.8g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.

dietary fiber

Both wheat germ and cashews are high in dietary fiber. Wheat germ has 300% more dietary fiber than cashew - wheat germ has 13.2g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.

sugar

Wheat germ has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and wheat germ does not contain significant amounts.



Protein

protein

Both wheat germ and cashews are high in protein. Wheat germ has 27% more protein than cashew - wheat germ has 23.2g of protein per 100 grams and cashew has 18.2g of protein.

Fat

saturated fat

Cashew is high in saturated fat and wheat germ has 79% less saturated fat than cashew - wheat germ has 1.7g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.

Vitamins

Vitamin C

Cashews and wheat germ contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.

Vitamin E

Cashew has more Vitamin E than wheat germ - cashew has 0.9mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Cashew has more Vitamin K than wheat germ - cashew has 34.1ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.

The B Vitamins

Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Wheat Germ Cashews
Thiamin 1.882 MG 0.423 MG
Riboflavin 0.499 MG 0.058 MG
Niacin 6.813 MG 1.062 MG
Pantothenic acid 2.257 MG 0.864 MG
Vitamin B6 1.3 MG 0.417 MG
Folate 281 UG 25 UG

Minerals

calcium

Wheat germ and cashews contain similar amounts of calcium - wheat germ has 39mg of calcium per 100 grams and cashew has 37mg of calcium.

iron

Both wheat germ and cashews are high in iron. Cashew has a little more iron (7%) than wheat germ by weight - wheat germ has 6.3mg of iron per 100 grams and cashew has 6.7mg of iron.

potassium

Both wheat germ and cashews are high in potassium. Wheat germ has 35% more potassium than cashew - wheat germ has 892mg of potassium per 100 grams and cashew has 660mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than cashew per 100 grams.

Wheat Germ Cashews
alpha linoleic acid 0.723 G 0.062 G
Total 0.723 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, both wheat germ and cashews contain significant amounts of linoleic acid.

Wheat Germ Cashews
linoleic acid 5.287 G 7.782 G
other omega 6 ~ 0.266 G
Total 5.287 G 8.048 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: Wheat Germ (Wheat germ, crude) and Cashews (Nuts, cashew nuts, raw) .

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