Wheat Germ vs. Sesame Oil
Nutrition comparison of Wheat Germ and Sesame Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
sesame oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and sesame oil:
- Both wheat germ and sesame oil are high in calories.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ has signficantly more calcium than sesame oil.
- Wheat germ is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Sesame Oil (Oil, sesame, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and sesame oil are high in calories. Sesame oil has 146% more calories than wheat germ - wheat germ has 360 calories per 100 grams and sesame oil has 884 calories.
For macronutrient ratios, wheat germ is much heavier in protein, much heavier in carbs and much lighter in fat compared to sesame oil per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for sesame oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Sesame Oil | |
|---|---|---|
| Protein | 24% | ~ |
| Carbohydrates | 54% | ~ |
| Fat | 23% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and sesame oil has less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and sesame oil does not contain significant amounts.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - wheat germ has 13.2g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Wheat germ is an excellent source of protein and it has more protein than sesame oil - wheat germ has 23.2g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Sesame oil is high in saturated fat and wheat germ has 88% less saturated fat than sesame oil - wheat germ has 1.7g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.
Vitamins
Vitamin E
Sesame oil has more Vitamin E than wheat germ - sesame oil has 1.4mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Sesame oil has more Vitamin K than wheat germ - sesame oil has 13.6ug 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.
| Wheat Germ | Sesame Oil | |
|---|---|---|
| Thiamin | 1.882 MG | ~ |
| Riboflavin | 0.499 MG | ~ |
| Niacin | 6.813 MG | ~ |
| Pantothenic acid | 2.257 MG | ~ |
| Vitamin B6 | 1.3 MG | ~ |
| Folate | 281 UG | ~ |
Minerals
calcium
Wheat germ has signficantly more calcium than sesame oil - wheat germ has 39mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Wheat germ is an excellent source of iron and it has more iron than sesame oil - wheat germ has 6.3mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Wheat germ is an excellent source of potassium and it has more potassium than sesame oil - wheat germ has 892mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than sesame oil per 100 grams.
| Wheat Germ | Sesame Oil | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.3 G |
| Total | 0.723 G | 0.3 G |
omega 6s
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than wheat germ per 100 grams.
| Wheat Germ | Sesame Oil | |
|---|---|---|
| linoleic acid | 5.287 G | 41.3 G |
| Total | 5.287 G | 41.3 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 Sesame Oil (Oil, sesame, salad or cooking) .
Wheat Germ g
()
|
Daily Values (%) |
Sesame Oil 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 sesame oil contain more calories in 100 grams?Both wheat germ and sesame oil are high in calories. Sesame oil has 150% more calories than wheat germ - wheat germ has 360 calories in 100g and sesame oil has 884 calories.
Does wheat germ or sesame oil have more carbohydrates?
By weight, wheat germ is high in carbohydrates and sesame oil has fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and sesame oil has no carbs..
Does wheat germ or sesame oil contain more iron?
Wheat germ is an abundant source of iron and it has more iron than sesame oil - wheat germ has 6.3mg of iron in 100 grams and sesame oil does not contain significant amounts.
Does wheat germ or sesame oil contain more potassium?
Wheat germ is a rich source of potassium and it has more potassium than sesame oil - wheat germ has 892mg of potassium in 100 grams and sesame oil does not contain significant amounts.