Wheat Germ vs. Soy Flour

Nutrition comparison of Wheat Germ and Soy 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 soy flour (100g each) below using 2020 USDA and NIH data[1].

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

  • Both wheat germ and soy flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Soy flour is an excellent source of calcium.
  • Wheat germ has more niacin.
Detailed nutritional comparison of wheat germ and soy 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 Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Germ src
Image of Soy Flour src

Calories and Carbs

calories

Both wheat germ and soy flour are high in calories. Wheat germ is very similar to wheat germ for calories - wheat germ has 360 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, wheat germ is much lighter in protein, much heavier in carbs and similar to soy flour for fat. Wheat germ has a macronutrient ratio of 24:54:23 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Soy Flour
Protein 24% 50%
Carbohydrates 54% 31%
Fat 23% 20%
Alcohol ~ ~

carbohydrates

Both wheat germ and soy flour are high in carbohydrates. Wheat germ has 69% more carbohydrates than soy flour - wheat germ has 51.8g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both wheat germ and soy flour are high in dietary fiber. Soy flour has 21% more dietary fiber than wheat germ - wheat germ has 13.2g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Wheat germ has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and wheat germ does not contain significant amounts.



Protein

protein

Both wheat germ and soy flour are high in protein. Soy flour has 115% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Wheat germ and soy flour contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin A

Soy flour and wheat germ contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.

Vitamin E

Soy flour has more Vitamin E than wheat germ - soy flour has 0.55mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Soy flour and wheat germ contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.

The B Vitamins

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

Wheat Germ Soy Flour
Thiamin 1.882 MG 1.088 MG
Riboflavin 0.499 MG 0.28 MG
Niacin 6.813 MG 2.95 MG
Pantothenic acid 2.257 MG 1.55 MG
Vitamin B6 1.3 MG 1.05 MG
Folate 281 UG 289 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 631% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both wheat germ and soy flour are high in iron. Soy flour has 31% more iron than wheat germ - wheat germ has 6.3mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both wheat germ and soy flour are high in potassium. Soy flour has 134% more potassium than wheat germ - wheat germ has 892mg of potassium per 100 grams and soy flour has 2090mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both wheat germ and soy flour contain significant amounts of alpha linoleic acid (ALA).

Wheat Germ Soy Flour
alpha linoleic acid 0.723 G 0.555 G
Total 0.723 G 0.555 G

omega 6s

Comparing omega-6 fatty acids, both wheat germ and soy flour contain significant amounts of linoleic acid.

Wheat Germ Soy Flour
linoleic acid 5.287 G 3.66 G
other omega 6 ~ 0.025 G
Total 5.287 G 3.685 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 Soy Flour (Soy flour, low-fat) .

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