Wheat Germ vs. Hedge Mustard Seeds
Nutrition comparison of Wheat Germ and Hedge Mustard Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
hedge mustard seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and hedge mustard seeds:
- Both hedge mustard seeds and wheat germ are high in calories, carbohydrates, potassium and protein.
- Hedge mustard seed is an excellent source of Vitamin C and calcium.
- Wheat germ has more thiamin, pantothenic acid and folate, however, hedge mustard seed contains more niacin.
- Wheat germ is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hedge mustard seeds and wheat germ are high in calories. Wheat germ has 13% more calories than hedge mustard seed - hedge mustard seed has 318 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, wheat germ is heavier in protein, lighter in carbs and heavier in fat compared to hedge mustard seeds per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for hedge mustard seeds, 15:72:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Hedge Mustard Seeds | |
|---|---|---|
| Protein | 24% | 15% |
| Carbohydrates | 54% | 72% |
| Fat | 23% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both hedge mustard seeds and wheat germ are high in carbohydrates. Hedge mustard seed has 12% more carbohydrates than wheat germ - hedge mustard seed has 58.3g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - wheat germ has 13.2g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.
Protein
protein
Both hedge mustard seeds and wheat germ are high in protein. Wheat germ has 91% more protein than hedge mustard seed - hedge mustard seed has 12.1g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Hedge mustard seeds and wheat germ contain similar amounts of saturated fat - hedge mustard seed has 0.9g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
Vitamins
Vitamin C
Hedge mustard seed is an excellent source of Vitamin C and it has more Vitamin C than wheat germ - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Hedge mustard seeds and wheat germ contain similar amounts of Vitamin A - hedge mustard seed has 3ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, pantothenic acid and folate, however, hedge mustard seed contains more niacin. Both wheat germ and hedge mustard seeds contain significant amounts of riboflavin and Vitamin B6.
| Wheat Germ | Hedge Mustard Seeds | |
|---|---|---|
| Thiamin | 1.882 MG | 0.191 MG |
| Riboflavin | 0.499 MG | 0.423 MG |
| Niacin | 6.813 MG | 16.825 MG |
| Pantothenic acid | 2.257 MG | 0.997 MG |
| Vitamin B6 | 1.3 MG | 0.778 MG |
| Folate | 281 UG | 95 UG |
Minerals
calcium
Hedge mustard seed is an excellent source of calcium and it has 40 times more calcium than wheat germ - hedge mustard seed has 1633mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 55 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Both hedge mustard seeds and wheat germ are high in potassium. Hedge mustard seed has 139% more potassium than wheat germ - hedge mustard seed has 2130mg of potassium per 100 grams and wheat germ has 892mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hedge mustard seed has more alpha linoleic acid (ALA) than wheat germ per 100 grams.
| Wheat Germ | Hedge Mustard Seeds | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 1.451 G |
| Total | 0.723 G | 1.451 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than hedge mustard seed per 100 grams.
| Wheat Germ | Hedge Mustard Seeds | |
|---|---|---|
| linoleic acid | 5.287 G | 0.572 G |
| Total | 5.287 G | 0.572 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 Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) .
Wheat Germ g
()
|
Daily Values (%) |
Hedge Mustard Seeds 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 hedge mustard seeds or wheat germ contain more calories in 100 grams?Both hedge mustard seeds and wheat germ are high in calories. Wheat germ has 10% more calories than hedge mustard seed - hedge mustard seed has 318 calories in 100g and wheat germ has 360 calories.
Does hedge mustard seeds or wheat germ have more carbohydrates?
By weight, both hedge mustard seeds and wheat germ are high in carbohydrates. hedge mustard seed has 10% more carbohydrates than wheat germ - hedge mustard seed has 58.3g of carbs for 100g and wheat germ has 51.8g of carbohydrates.
Does hedge mustard seeds or wheat germ contain more calcium?
Hedge mustard seed is a rich source of calcium and it has 40 times more calcium than wheat germ - hedge mustard seed has 1633mg of calcium in 100 grams and wheat germ has 39mg of calcium.
Does hedge mustard seeds or wheat germ contain more iron?
Wheat germ is an abundant source of iron and it has 55 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does hedge mustard seeds or wheat germ contain more potassium?
Both hedge mustard seeds and wheat germ are high in potassium. Hedge mustard seed has 140% more potassium than wheat germ - hedge mustard seed has 2130mg of potassium in 100 grams and wheat germ has 892mg of potassium.