Oatmeal vs. Wheat Germ
Nutrition comparison of Oatmeal and Wheat Germ
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
wheat germ
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and wheat germ:
- Both wheat germ and oatmeal are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oatmeal is a great source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and oatmeal are high in calories. Wheat germ is very similar to wheat germ for calories - wheat germ has 360 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, heavier in carbs and lighter in fat compared to wheat germ per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Wheat Germ | |
|---|---|---|
| Protein | 17% | 24% |
| Carbohydrates | 69% | 54% |
| Fat | 15% | 23% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and oatmeal are high in carbohydrates. Oatmeal has 29% more carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both wheat germ and oatmeal are high in dietary fiber. Wheat germ has 35% more dietary fiber than oatmeal - wheat germ has 13.2g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal and wheat germ contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and oatmeal are high in protein. Wheat germ has 45% more protein than oatmeal - wheat germ has 23.2g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Wheat germ and oatmeal contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin E
Oatmeal has more Vitamin E than wheat germ - oatmeal has 0.47mg 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.
| Oatmeal | Wheat Germ | |
|---|---|---|
| Thiamin | 0.73 MG | 1.882 MG |
| Riboflavin | 0.14 MG | 0.499 MG |
| Niacin | 0.78 MG | 6.813 MG |
| Pantothenic acid | ~ | 2.257 MG |
| Vitamin B6 | 0.12 MG | 1.3 MG |
| Folate | 32 UG | 281 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 33% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both wheat germ and oatmeal are high in iron. Wheat germ has 49% more iron than oatmeal - wheat germ has 6.3mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both wheat germ and oatmeal are high in potassium. Wheat germ has 155% more potassium than oatmeal - wheat germ has 892mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Wheat Germ (Wheat germ, crude) .
Oatmeal g
()
|
Daily Values (%) |
Wheat Germ 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 oatmeal contain more calories in 100 grams?Both wheat germ and oatmeal are high in calories. Wheat germ is quite similar to wheat germ for calories - wheat germ has 360 calories in 100g and oatmeal has 367 calories.
Does wheat germ or oatmeal have more carbohydrates?
By weight, both wheat germ and oatmeal are high in carbohydrates. oatmeal has 30% more carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does wheat germ or oatmeal contain more iron?
Both wheat germ and oatmeal are high in iron. Wheat germ has 50% more iron than oatmeal - wheat germ has 6.3mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does wheat germ or oatmeal contain more potassium?
Both wheat germ and oatmeal are high in potassium. Wheat germ has 160% more potassium than oatmeal - wheat germ has 892mg of potassium in 100 grams and oatmeal has 350mg of potassium.