Wheat Germ vs. Lentils
Nutrition comparison of Wheat Germ and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and lentils:
- Both wheat germ and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Lentil has 30.4 times less saturated fat than wheat germ.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and lentils are high in calories. Wheat germ has 210% more calories than lentil - wheat germ has 360 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, wheat germ is lighter in protein, lighter in carbs and heavier in fat compared to lentils per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Lentils | |
|---|---|---|
| Protein | 24% | 30% |
| Carbohydrates | 54% | 67% |
| Fat | 23% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and lentil has 61% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both wheat germ and lentils are high in dietary fiber. Wheat germ has 67% more dietary fiber than lentil - wheat germ has 13.2g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Wheat germ has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and lentils are high in protein. Wheat germ has 157% more protein than lentil - wheat germ has 23.2g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has 30.4 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than wheat germ - lentil has 1.5mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Lentils and wheat germ contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Lentils and wheat germ contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Lentils and wheat germ contain similar amounts of Vitamin K - lentil has 1.7ug 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 and Vitamin B6. Both wheat germ and lentils contain significant amounts of folate.
| Wheat Germ | Lentils | |
|---|---|---|
| Thiamin | 1.882 MG | 0.169 MG |
| Riboflavin | 0.499 MG | 0.073 MG |
| Niacin | 6.813 MG | 1.06 MG |
| Pantothenic acid | 2.257 MG | 0.638 MG |
| Vitamin B6 | 1.3 MG | 0.178 MG |
| Folate | 281 UG | 181 UG |
Minerals
calcium
Wheat germ has 105% more calcium than lentil - wheat germ has 39mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both wheat germ and lentils are high in iron. Wheat germ has 88% more iron than lentil - wheat germ has 6.3mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both wheat germ and lentils are high in potassium. Wheat germ has 142% more potassium than lentil - wheat germ has 892mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Wheat Germ | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.037 G |
| Total | 0.723 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than lentil per 100 grams.
| Wheat Germ | Lentils | |
|---|---|---|
| linoleic acid | 5.287 G | 0.137 G |
| Total | 5.287 G | 0.137 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 Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Wheat Germ g
()
|
Daily Values (%) |
Cooked Lentils 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 lentils contain more calories in 100 grams?Both wheat germ and lentils are high in calories. Wheat germ has 210% more calories than lentil - wheat germ has 360 calories in 100g and lentil has 116 calories.
Does wheat germ or lentils have more carbohydrates?
By weight, wheat germ is high in carbohydrates and lentil has 60% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does wheat germ or lentils contain more iron?
Both wheat germ and lentils are high in iron. Wheat germ has 90% more iron than lentil - wheat germ has 6.3mg of iron in 100 grams and lentil has 3.3mg of iron.
Does wheat germ or lentils contain more potassium?
Both wheat germ and lentils are high in potassium. Wheat germ has 140% more potassium than lentil - wheat germ has 892mg of potassium in 100 grams and lentil has 369mg of potassium.