Cornmeal vs. Wheat Germ

Nutrition comparison of Cornmeal and Wheat Germ


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

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

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

  • Both cornmeal and wheat germ are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Wheat germ has signficantly more calcium than cornmeal.
Detailed nutritional comparison of cornmeal and wheat germ 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: Cornmeal (Cornmeal, yellow (Navajo)) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.


Image of Cornmeal src
Image of Wheat Germ src

Calories and Carbs

calories

Both cornmeal and wheat germ are high in calories. Cornmeal has a little more calories (7%) than wheat germ by weight - cornmeal has 384 calories per 100 grams and wheat germ has 360 calories.

For macronutrient ratios, cornmeal is lighter in protein, much heavier in carbs and lighter in fat compared to wheat germ per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cornmeal Wheat Germ
Protein 10% 24%
Carbohydrates 76% 54%
Fat 14% 23%
Alcohol ~ ~

carbohydrates

Both cornmeal and wheat germ are high in carbohydrates. Cornmeal has 41% more carbohydrates than wheat germ - cornmeal has 72.9g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.

dietary fiber

Both cornmeal and wheat germ are high in dietary fiber. Wheat germ has 40% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.

sugar

Wheat germ has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and wheat germ does not contain significant amounts.



Protein

protein

Both cornmeal and wheat germ are high in protein. Wheat germ has 135% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and wheat germ has 23.2g of protein.

Fat

saturated fat

Cornmeal and wheat germ contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.

Vitamins

Vitamin E

Cornmeal has more Vitamin E than wheat germ - cornmeal has 0.37mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Cornmeal and wheat germ contain similar amounts of Vitamin K - cornmeal has 0.2ug 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.

Cornmeal Wheat Germ
Thiamin 0.3 MG 1.882 MG
Riboflavin 0.093 MG 0.499 MG
Niacin 2.47 MG 6.813 MG
Pantothenic acid 0.595 MG 2.257 MG
Vitamin B6 0.59 MG 1.3 MG
Folate 34 UG 281 UG

Minerals

calcium

Wheat germ has signficantly more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and wheat germ has 39mg of calcium.

iron

Both cornmeal and wheat germ are high in iron. Wheat germ has 109% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and wheat germ has 6.3mg of iron.

potassium

Both cornmeal and wheat germ are high in potassium. Wheat germ has 177% more potassium than cornmeal - cornmeal has 322mg 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 cornmeal per 100 grams.

Cornmeal Wheat Germ
alpha linoleic acid 0.06 G 0.723 G
Total 0.06 G 0.723 G

omega 6s

Comparing omega-6 fatty acids, wheat germ has more linoleic acid than cornmeal per 100 grams.

Cornmeal Wheat Germ
other omega 6 0.033 G ~
linoleic acid 2.292 G 5.287 G
Total 2.325 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: Cornmeal (Cornmeal, yellow (Navajo)) and Wheat Germ (Wheat germ, crude) .

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