Wheat Germ vs. Orange
Nutrition comparison of Wheat Germ and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and orange:
- Both wheat germ and orange are high in dietary fiber.
- Orange has 65.6 times less saturated fat than wheat germ.
- Orange is an excellent source of Vitamin C.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and orange has 87% less calories than wheat germ - wheat germ has 360 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, wheat germ is heavier in protein, much lighter in carbs and heavier in fat compared to orange per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Orange | |
|---|---|---|
| Protein | 24% | 6% |
| Carbohydrates | 54% | 91% |
| Fat | 23% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and orange has 78% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both wheat germ and orange are high in dietary fiber. Wheat germ has 450% more dietary fiber than orange - wheat germ has 13.2g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Wheat germ has less sugar than orange - orange has 9.1g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Wheat germ is an excellent source of protein and it has 32 times more protein than orange - wheat germ has 23.2g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Orange has 65.6 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than wheat germ - orange has 45mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Orange has more Vitamin A than wheat germ - orange has 11ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Orange and wheat germ contain similar amounts of Vitamin E - orange has 0.18mg 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 | Orange | |
|---|---|---|
| Thiamin | 1.882 MG | 0.1 MG |
| Riboflavin | 0.499 MG | 0.04 MG |
| Niacin | 6.813 MG | 0.4 MG |
| Pantothenic acid | 2.257 MG | 0.25 MG |
| Vitamin B6 | 1.3 MG | 0.051 MG |
| Folate | 281 UG | 17 UG |
Minerals
calcium
Wheat germ and orange contain similar amounts of calcium - wheat germ has 39mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 68 times more iron than orange - wheat germ has 6.3mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 428% more potassium than orange - wheat germ has 892mg of potassium per 100 grams and orange has 169mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than orange per 100 grams.
| Wheat Germ | Orange | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.011 G |
| Total | 0.723 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than orange per 100 grams.
| Wheat Germ | Orange | |
|---|---|---|
| linoleic acid | 5.287 G | 0.031 G |
| Total | 5.287 G | 0.031 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 Orange (Oranges, raw, Florida) .
Wheat Germ g
()
|
Daily Values (%) |
Orange g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 orange contain more calories in 100 grams?Wheat germ is high in calories and orange has 90% less calories than wheat germ - wheat germ has 360 calories in 100g and orange has 46 calories.
Does wheat germ or orange have more carbohydrates?
By weight, wheat germ is high in carbohydrates and orange has 80% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and orange has 11.5g of carbohydrates.
Does wheat germ or orange contain more iron?
Wheat germ is an abundant source of iron and it has 68 times more iron than orange - wheat germ has 6.3mg of iron in 100 grams and orange has 0.09mg of iron.
Does wheat germ or orange contain more potassium?
Wheat germ is a rich source of potassium and it has 430% more potassium than orange - wheat germ has 892mg of potassium in 100 grams and orange has 169mg of potassium.