Wheat Germ vs. Peanut Flour

Nutrition comparison of Wheat Germ and Peanut Flour

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 flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat germ and peanut flour:

  • Both wheat germ and peanut flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Peanut flour has 25.4 times less saturated fat than wheat germ.
  • Peanut flour is an excellent source of calcium.
  • Wheat germ has more thiamin and Vitamin B6, however, peanut flour contains more niacin.
Detailed nutritional comparison of wheat germ and peanut flour 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 Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Germ src
Image of Peanut Flour src

Calories and Carbs

calories

Both wheat germ and peanut flour are high in calories. Wheat germ has a little more calories (10%) than peanut flour by weight - wheat germ has 360 calories per 100 grams and peanut flour has 327 calories.

For macronutrient ratios, wheat germ is much lighter in protein, heavier in carbs and much heavier in fat compared to peanut flour per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Peanut Flour
Protein 24% 59%
Carbohydrates 54% 39%
Fat 23% 2%
Alcohol ~ ~

carbohydrates

Both wheat germ and peanut flour are high in carbohydrates. Wheat germ has 49% more carbohydrates than peanut flour - wheat germ has 51.8g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.

dietary fiber

Both wheat germ and peanut flour are high in dietary fiber. Peanut flour has 20% more dietary fiber than wheat germ - wheat germ has 13.2g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.

sugar

Wheat germ has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and wheat germ does not contain significant amounts.

Protein

protein

Both wheat germ and peanut flour are high in protein. Peanut flour has 125% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and peanut flour has 52.2g of protein.

Fat

saturated fat

Peanut flour has 25.4 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.

Vitamins

Vitamin E

Peanut flour and wheat germ contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

The B Vitamins

Wheat germ has more thiamin and Vitamin B6, however, peanut flour contains more niacin. Both wheat germ and peanut flour contain significant amounts of riboflavin, pantothenic acid and folate.

Wheat Germ Peanut Flour
Thiamin 1.882 MG 0.7 MG
Riboflavin 0.499 MG 0.48 MG
Niacin 6.813 MG 27 MG
Pantothenic acid 2.257 MG 2.744 MG
Vitamin B6 1.3 MG 0.504 MG
Folate 281 UG 248 UG

Minerals

calcium

Peanut flour is an excellent source of calcium and it has 259% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and peanut flour has 140mg of calcium.

iron

Both wheat germ and peanut flour are high in iron. Wheat germ has 198% more iron than peanut flour - wheat germ has 6.3mg of iron per 100 grams and peanut flour has 2.1mg of iron.

potassium

Both wheat germ and peanut flour are high in potassium. Peanut flour has 45% more potassium than wheat germ - wheat germ has 892mg of potassium per 100 grams and peanut flour has 1290mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Wheat Germ Peanut Flour
linoleic acid 5.287 G 0.143 G
Total 5.287 G 0.143 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wheat Germ or Peanut Flour .

Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Peanut Flour (Peanut flour, defatted) .

Wheat Germ 100g

( 100 g )
Daily Values (%)

Peanut Flour 100g

( 100 g )
360KCAL 18%
10% calories
327KCAL 16%
52G 21%
49% carbohydrates
35G 14%
13G 53%
dietary fiber 23%
16G 63%
sugar >999% 8.2G
9.7G 15%
>999% total fat
0.55G 1%
1.7G 9%
>999% saturated fat
0.06G 0.4%
1.4G 508% monounsaturated fat 0.23G
6G >999% polyunsaturated fat 0.14G
12MG 1%
sodium >999%
180MG 12%
Vitamins and Minerals
39MG 4%
calcium 259%
140MG 14%
6.3MG 35%
200% iron
2.1MG 12%
239MG 77%
magnesium 55%
370MG 119%
892MG 39%
potassium 45%
1290MG 56%
1.9MG 171%
171% thiamin (Vit B1)
0.7MG 64%
0.5MG 45%
4% riboflavin (Vit B2)
0.48MG 44%
6.8MG 49%
niacin (Vit B3) 297%
27MG 193%
1.3MG 100%
160% Vitamin B6
0.5MG 39%
2.3MG 45%
pantothenic acid (Vit B5) 17%
2.7MG 55%
281UG 70%
13% folate (Vit B9)
248UG 62%
Vitamin E >999%
0.05MG 0.3%
23G 46%
protein 126%
52G 104%
choline >999%
109MG 26%
0.8MG 66%
copper 125%
1.8MG 150%
13MG 739%
165% manganese
4.9MG 272%
842MG 120%
11% phosphorus
760MG 109%
79UG 144%
>999% selenium
7.1UG 13%
12MG 154%
135% zinc
5.1MG 64%
11G 41% Water 7.8G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol, trans fat.

FAQ

Does wheat germ or peanut flour contain more calories in 100 grams?
Both wheat germ and peanut flour are high in calories. Wheat germ has a little more calories ( 10%) than peanut flour by weight - wheat germ has 360 calories in 100g and peanut flour has 327 calories.

Is wheat germ or peanut flour better for protein?
Both wheat germ and peanut flour are high in protein. Peanut flour has 130% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and peanut flour has 52.2g of protein.

Does wheat germ or peanut flour have more carbohydrates?
By weight, both wheat germ and peanut flour are high in carbohydrates. wheat germ has 50% more carbohydrates than peanut flour - wheat germ has 51.8g of carbs for 100g and peanut flour has 34.7g of carbohydrates.

Does wheat germ or peanut flour contain more calcium?
Peanut flour is a rich source of calcium and it has 260% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and peanut flour has 140mg of calcium.

Does wheat germ or peanut flour contain more iron?
Both wheat germ and peanut flour are high in iron. Wheat germ has 200% more iron than peanut flour - wheat germ has 6.3mg of iron in 100 grams and peanut flour has 2.1mg of iron.

Does wheat germ or peanut flour contain more potassium?
Both wheat germ and peanut flour are high in potassium. Peanut flour has 50% more potassium than wheat germ - wheat germ has 892mg of potassium in 100 grams and peanut flour has 1290mg of potassium.