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.
Detailed nutritional comparison of wheat germ and sesame oil 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 Sesame Oil (Oil, sesame, salad or cooking) . Have a correction or suggestions? Shoot us an email.


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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 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 Sesame Oil .

Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Sesame Oil (Oil, sesame, salad or cooking) .

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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.