Wheat Germ vs. Hazelnut

Nutrition comparison of Wheat Germ and Hazelnut


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

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

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

  • Both wheat germ and hazelnut are high in calories, dietary fiber, iron, potassium and protein.
  • Hazelnut is an excellent source of Vitamin E and calcium.
  • Wheat germ has 63% less saturated fat than hazelnut.
  • Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of wheat germ and hazelnut 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 Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Germ src
Image of Hazelnut src

Calories and Carbs

calories

Both wheat germ and hazelnut are high in calories. Hazelnut has 79% more calories than wheat germ - wheat germ has 360 calories per 100 grams and hazelnut has 646 calories.

For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to hazelnut per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Hazelnut
Protein 24% 9%
Carbohydrates 54% 10%
Fat 23% 81%
Alcohol ~ ~

carbohydrates

Wheat germ is high in carbohydrates and hazelnut has 66% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.

dietary fiber

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

sugar

Wheat germ has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and wheat germ does not contain significant amounts.



Protein

protein

Both wheat germ and hazelnut are high in protein. Wheat germ has 54% more protein than hazelnut - wheat germ has 23.2g of protein per 100 grams and hazelnut has 15g of protein.

Fat

saturated fat

Wheat germ has 63% less saturated fat than hazelnut - wheat germ has 1.7g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.

Vitamins

Vitamin C

Hazelnut has more Vitamin C than wheat germ - hazelnut has 3.8mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.

Vitamin A

Hazelnut and wheat germ contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.

Vitamin E

Hazelnut is an excellent source of Vitamin E and it has more Vitamin E than wheat germ - hazelnut has 15.3mg 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.

Wheat Germ Hazelnut
Thiamin 1.882 MG 0.338 MG
Riboflavin 0.499 MG 0.123 MG
Niacin 6.813 MG 2.05 MG
Pantothenic acid 2.257 MG 0.923 MG
Vitamin B6 1.3 MG 0.62 MG
Folate 281 UG 88 UG

Minerals

calcium

Hazelnut is an excellent source of calcium and it has 215% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and hazelnut has 123mg of calcium.

iron

Both wheat germ and hazelnut are high in iron. Wheat germ has 43% more iron than hazelnut - wheat germ has 6.3mg of iron per 100 grams and hazelnut has 4.4mg of iron.

potassium

Both wheat germ and hazelnut are high in potassium. Wheat germ has 18% more potassium than hazelnut - wheat germ has 892mg of potassium per 100 grams and hazelnut has 755mg of potassium.

Omega-3 and Omega-6

omega 3s

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

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

omega 6s

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

Wheat Germ Hazelnut
linoleic acid 5.287 G 8.403 G
other omega 6 ~ 0.06 G
Total 5.287 G 8.463 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 Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .

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