Raw Beef vs. Wheat Germ
Nutrition comparison of Raw Beef and Wheat Germ
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
wheat germ
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and wheat germ:
- Both raw beef and wheat germ are high in calories, potassium and protein.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, raw beef contains more Vitamin B12.
- Wheat germ has signficantly less trans fat than raw beef.
- Wheat germ is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and wheat germ are high in calories. Wheat germ has a little more calories (8%) than raw beef by weight - raw beef has 332 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, raw beef is lighter in protein, much lighter in carbs and much heavier in fat compared to wheat germ per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Wheat Germ | |
|---|---|---|
| Protein | 18% | 24% |
| Carbohydrates | ~ | 54% |
| Fat | 82% | 23% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and raw beef has less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than raw beef - wheat germ has 13.2g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and wheat germ are high in protein. Wheat germ has 61% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and wheat germ has 86% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
trans fat
Wheat germ has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and wheat germ does not contain significant amounts.
cholesterol
Wheat germ has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Raw beef and wheat germ contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Raw beef and wheat germ contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Raw beef and wheat germ contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Raw beef and wheat germ contain similar amounts of Vitamin K - raw beef has 2.9ug 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, Vitamin B6 and folate, however, raw beef contains more Vitamin B12.
| Raw Beef | Wheat Germ | |
|---|---|---|
| Thiamin | 0.044 MG | 1.882 MG |
| Riboflavin | 0.151 MG | 0.499 MG |
| Niacin | 3.382 MG | 6.813 MG |
| Pantothenic acid | 0.395 MG | 2.257 MG |
| Vitamin B6 | 0.278 MG | 1.3 MG |
| Folate | 9 UG | 281 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Wheat germ has 63% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 282% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Both raw beef and wheat germ are high in potassium. Wheat germ has 309% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and wheat germ has 892mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than raw beef per 100 grams.
| Raw Beef | Wheat Germ | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.723 G |
| Total | 0.084 G | 0.723 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Wheat Germ | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 5.287 G |
| Total | 0.596 G | 5.287 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Wheat Germ (Wheat germ, crude) .
Raw Beef 28g
(
oz
)
|
Daily Values (%) |
Wheat Germ 115g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 94KCAL 5% |
|
5% | calories | 340% |
|
414KCAL 21% | |
|
|
5% | carbohydrates | >999% |
|
60G 24% | ||
|
|
5% | dietary fiber | >999% |
|
15G 61% | ||
| 8.5G 13% |
|
5% | total fat | 29% |
|
11G 18% | |
| 3.3G 19% |
|
74% | saturated fat | 5% |
|
1.9G 11% | |
| 4G | 150% | monounsaturated fat | 5% | 1.6G | |||
| 0.2G | 5% | polyunsaturated fat | >999% | 6.9G | |||
| 0.52G | >999% | trans fat | 5% | ||||
| 22MG | >999% | cholesterol | 5% | ||||
| 19MG 1% |
|
36% | sodium | 5% |
|
14MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.1UG 0.2% |
|
>999% | Vitamin A | 5% |
|
||
| 0.85IU 0.2% |
|
>999% | Vitamin D | 5% |
|
||
| 6.8MG 1% |
|
5% | calcium | 562% |
|
45MG 5% | |
| 0.46MG 3% |
|
5% | iron | >999% |
|
7.2MG 40% | |
| 4MG 1% |
|
5% | magnesium | >999% |
|
275MG 89% | |
| 62MG 3% |
|
5% | potassium | >999% |
|
1026MG 45% | |
| 0.01MG 1% |
|
5% | thiamin (Vit B1) | >999% |
|
2.2MG 197% | |
| 0.04MG 4% |
|
5% | riboflavin (Vit B2) | >999% |
|
0.57MG 52% | |
| 0.96MG 7% |
|
5% | niacin (Vit B3) | 712% |
|
7.8MG 56% | |
| 0.08MG 6% |
|
5% | Vitamin B6 | >999% |
|
1.5MG 115% | |
| 0.11MG 2% |
|
5% | pantothenic acid (Vit B5) | >999% |
|
2.6MG 52% | |
| 2.6UG 1% |
|
5% | folate (Vit B9) | >999% |
|
323UG 81% | |
| 0.59UG 25% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.05MG 0.3% |
|
>999% | Vitamin E | 5% |
|
||
| 0.82UG 1% |
|
>999% | Vitamin K | 5% |
|
||
| 4.1G 8% |
|
5% | protein | 559% |
|
27G 53% | |
| 13MG 3% |
|
>999% | choline | 5% |
|
||
| 0.01MG 1% |
|
5% | copper | >999% |
|
0.92MG 76% | |
| 0MG 0.1% |
|
5% | manganese | >999% |
|
15MG 850% | |
| 37MG 5% |
|
5% | phosphorus | >999% |
|
968MG 138% | |
| 3.8UG 7% |
|
5% | selenium | >999% |
|
91UG 166% | |
| 1MG 13% |
|
5% | zinc | >999% |
|
14MG 177% | |
| 15G | 15% | Water | 5% | 13G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7), sugar. |
|||||||
FAQ
Does raw beef or wheat germ contain more calories in 100 grams?Both raw beef and wheat germ are high in calories. Wheat germ has a little more calories ( 10%) than raw beef by weight - raw beef has 332 calories in 100g and wheat germ has 360 calories.
Does wheat germ or raw beef have more carbohydrates?
By weight, wheat germ is high in carbohydrates and raw beef has fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and raw beef has no carbs..
Does raw beef or wheat germ contain more iron?
Wheat germ is an abundant source of iron and it has 280% more iron than raw beef - raw beef has 1.6mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does raw beef or wheat germ contain more potassium?
Both raw beef and wheat germ are high in potassium. Wheat germ has 310% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and wheat germ has 892mg of potassium.