Wheat Germ vs. Cottage Cheese
Nutrition comparison of Wheat Germ and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and cottage cheese:
- Both wheat germ and cottage cheese are high in protein.
- Cottage cheese is an excellent source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and cottage cheese has 73% less calories than wheat germ - wheat germ has 360 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, wheat germ is much lighter in protein, much heavier in carbs and lighter in fat compared to cottage cheese per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Cottage Cheese | |
|---|---|---|
| Protein | 24% | 46% |
| Carbohydrates | 54% | 14% |
| Fat | 23% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and cottage cheese has 93% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - wheat germ has 13.2g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Wheat germ has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and cottage cheese are high in protein. Wheat germ has 108% more protein than cottage cheese - wheat germ has 23.2g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Wheat germ and cottage cheese contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Wheat germ has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than wheat germ - cottage cheese has 37ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Cottage cheese and wheat germ contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Cottage cheese and wheat germ contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E 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, however, cottage cheese contains more Vitamin B12.
| Wheat Germ | Cottage Cheese | |
|---|---|---|
| Thiamin | 1.882 MG | 0.027 MG |
| Riboflavin | 0.499 MG | 0.163 MG |
| Niacin | 6.813 MG | 0.099 MG |
| Pantothenic acid | 2.257 MG | 0.557 MG |
| Vitamin B6 | 1.3 MG | 0.046 MG |
| Folate | 281 UG | 12 UG |
| Vitamin B12 | ~ | 0.43 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 113% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 88 times more iron than cottage cheese - wheat germ has 6.3mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 758% more potassium than cottage cheese - wheat germ has 892mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Wheat Germ | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.017 G |
| Total | 0.723 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than cottage cheese per 100 grams.
| Wheat Germ | Cottage Cheese | |
|---|---|---|
| linoleic acid | 5.287 G | 0.105 G |
| Total | 5.287 G | 0.105 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 Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Wheat Germ g
()
|
Daily Values (%) |
Cottage Cheese 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 wheat germ or cottage cheese contain more calories in 100 grams?Wheat germ is high in calories and cottage cheese has 70% less calories than wheat germ - wheat germ has 360 calories in 100g and cottage cheese has 98 calories.
Is wheat germ or cottage cheese better for protein?
Both wheat germ and cottage cheese are high in protein. Wheat germ has 110% more protein than cottage cheese - wheat germ has 23.2g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does wheat germ or cottage cheese have more carbohydrates?
By weight, wheat germ is high in carbohydrates and cottage cheese has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does wheat germ or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 110% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does wheat germ or cottage cheese contain more iron?
Wheat germ is an abundant source of iron and it has 88 times more iron than cottage cheese - wheat germ has 6.3mg of iron in 100 grams and cottage cheese has 0.07mg of iron.
Does wheat germ or cottage cheese contain more potassium?
Wheat germ is a rich source of potassium and it has 760% more potassium than cottage cheese - wheat germ has 892mg of potassium in 100 grams and cottage cheese has 104mg of potassium.