Wheat Germ vs. Peanut Butter
Nutrition comparison of Wheat Germ and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and peanut butter:
- Both wheat germ and peanut butter are high in calories, dietary fiber, potassium and protein.
- Peanut butter has signficantly more Vitamin E than wheat germ.
- Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of iron.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and peanut butter are high in calories. Peanut butter has 64% more calories than wheat germ - wheat germ has 360 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Peanut Butter | |
|---|---|---|
| Protein | 24% | 15% |
| Carbohydrates | 54% | 14% |
| Fat | 23% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and peanut butter has 58% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both wheat germ and peanut butter are high in dietary fiber. Wheat germ has 65% more dietary fiber than peanut butter - wheat germ has 13.2g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Wheat germ has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and peanut butter are high in protein. Wheat germ is very similar to wheat germ for protein - wheat germ has 23.2g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and wheat germ has 78% less saturated fat than peanut butter - wheat germ has 1.7g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than wheat germ - peanut butter has 6.3mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Peanut butter and wheat germ contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both wheat germ and peanut butter contain significant amounts of niacin.
| Wheat Germ | Peanut Butter | |
|---|---|---|
| Thiamin | 1.882 MG | 0.106 MG |
| Riboflavin | 0.499 MG | 0.111 MG |
| Niacin | 6.813 MG | 13.696 MG |
| Pantothenic acid | 2.257 MG | 1.118 MG |
| Vitamin B6 | 1.3 MG | 0.418 MG |
| Folate | 281 UG | 92 UG |
Minerals
calcium
Wheat germ and peanut butter contain similar amounts of calcium - wheat germ has 39mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 229% more iron than peanut butter - wheat germ has 6.3mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both wheat germ and peanut butter are high in potassium. Wheat germ has 20% more potassium than peanut butter - wheat germ has 892mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Wheat Germ | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.078 G |
| Total | 0.723 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than wheat germ per 100 grams.
| Wheat Germ | Peanut Butter | |
|---|---|---|
| linoleic acid | 5.287 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 5.287 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
Wheat Germ g
()
|
Daily Values (%) |
Peanut Butter 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 peanut butter contain more calories in 100 grams?Both wheat germ and peanut butter are high in calories. Peanut butter has 60% more calories than wheat germ - wheat germ has 360 calories in 100g and peanut butter has 589 calories.
Does wheat germ or peanut butter have more carbohydrates?
By weight, wheat germ is high in carbohydrates and peanut butter has 60% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does wheat germ or peanut butter contain more iron?
Wheat germ is an abundant source of iron and it has 230% more iron than peanut butter - wheat germ has 6.3mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does wheat germ or peanut butter contain more potassium?
Both wheat germ and peanut butter are high in potassium. Wheat germ has 20% more potassium than peanut butter - wheat germ has 892mg of potassium in 100 grams and peanut butter has 745mg of potassium.