Wheat Germ vs. Hemp Seeds

Nutrition comparison of Wheat Germ and Hemp 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 hemp seeds (100g each) below using 2020 USDA and NIH data[1].

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

  • Both wheat germ and hemp seeds are high in calories, dietary fiber, iron, potassium and protein.
  • Hemp seed is an excellent source of calcium.
  • Wheat germ has 64% less saturated fat than hemp seed.
  • Wheat germ has more pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of wheat germ and hemp seeds 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 Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Germ src
Image of Hemp Seeds src

Calories and Carbs

calories

Both wheat germ and hemp seeds are high in calories. Hemp seed has 54% more calories than wheat germ - wheat germ has 360 calories per 100 grams and hemp seed has 553 calories.

For macronutrient ratios, wheat germ is much heavier in carbs, much lighter in fat and similar to hemp seeds for protein. Wheat germ has a macronutrient ratio of 24:54:23 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Hemp Seeds
Protein 24% 21%
Carbohydrates 54% 6%
Fat 23% 73%
Alcohol ~ ~

carbohydrates

Wheat germ is high in carbohydrates and hemp seed has 83% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.

dietary fiber

Both wheat germ and hemp seeds are high in dietary fiber. Wheat germ has 230% more dietary fiber than hemp seed - wheat germ has 13.2g of dietary fiber per 100 grams and hemp seed has 4g of dietary fiber.

sugar

Wheat germ has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and wheat germ does not contain significant amounts.



Protein

protein

Both wheat germ and hemp seeds are high in protein. Hemp seed has 36% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and hemp seed has 31.6g of protein.

Fat

saturated fat

Wheat germ has 64% less saturated fat than hemp seed - wheat germ has 1.7g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.

Vitamins

Vitamin C

Hemp seeds and wheat germ contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.

Vitamin A

Hemp seeds and wheat germ contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.

Vitamin E

Hemp seed has more Vitamin E than wheat germ - hemp seed has 0.8mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

The B Vitamins

Wheat germ has more pantothenic acid, Vitamin B6 and folate. Both wheat germ and hemp seeds contain significant amounts of thiamin, riboflavin and niacin.

Wheat Germ Hemp Seeds
Thiamin 1.882 MG 1.275 MG
Riboflavin 0.499 MG 0.285 MG
Niacin 6.813 MG 9.2 MG
Pantothenic acid 2.257 MG ~
Vitamin B6 1.3 MG 0.6 MG
Folate 281 UG 110 UG

Minerals

calcium

Hemp seed is an excellent source of calcium and it has 79% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and hemp seed has 70mg of calcium.

iron

Both wheat germ and hemp seeds are high in iron. Hemp seed has 27% more iron than wheat germ - wheat germ has 6.3mg of iron per 100 grams and hemp seed has 8mg of iron.

potassium

Both wheat germ and hemp seeds are high in potassium. Hemp seed has 35% more potassium than wheat germ - wheat germ has 892mg of potassium per 100 grams and hemp seed has 1200mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Wheat Germ Hemp Seeds
alpha linoleic acid 0.723 G 10.024 G
Total 0.723 G 10.024 G

omega 6s

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

Wheat Germ Hemp Seeds
linoleic acid 5.287 G 27.459 G
other omega 6 ~ 1.34 G
Total 5.287 G 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .

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