Wheat Germ vs. Walnut

Nutrition comparison of Wheat Germ and Walnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of wheat germ versus walnut (100g each) below using 2020 USDA and NIH data[1].

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

  • Both wheat germ and walnut are high in calories, dietary fiber, iron, potassium and protein.
  • Walnut is an excellent source of calcium.
  • Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of wheat germ and walnut 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 Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Germ src
Image of Walnut src

Calories and Carbs

calories

Both wheat germ and walnut are high in calories. Walnut has 82% more calories than wheat germ - wheat germ has 360 calories per 100 grams and walnut has 654 calories.

For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Walnut
Protein 24% 9%
Carbohydrates 54% 8%
Fat 23% 84%
Alcohol ~ ~

carbohydrates

Wheat germ is high in carbohydrates and walnut has 74% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.

dietary fiber

Both wheat germ and walnut are high in dietary fiber. Wheat germ has 97% more dietary fiber than walnut - wheat germ has 13.2g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.

sugar

Wheat germ has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and wheat germ does not contain significant amounts.



Protein

protein

Both wheat germ and walnut are high in protein. Wheat germ has 52% more protein than walnut - wheat germ has 23.2g of protein per 100 grams and walnut has 15.2g of protein.

Fat

saturated fat

Walnut is high in saturated fat and wheat germ has 73% less saturated fat than walnut - wheat germ has 1.7g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.

Vitamins

Vitamin C

Walnut has more Vitamin C than wheat germ - walnut has 1.3mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.

Vitamin A

Walnut and wheat germ contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.

Vitamin E

Walnut has more Vitamin E than wheat germ - walnut has 0.7mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Walnut and wheat germ contain similar amounts of Vitamin K - walnut has 2.7ug 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 Walnut
Thiamin 1.882 MG 0.341 MG
Riboflavin 0.499 MG 0.15 MG
Niacin 6.813 MG 1.125 MG
Pantothenic acid 2.257 MG 0.57 MG
Vitamin B6 1.3 MG 0.537 MG
Folate 281 UG 98 UG

Minerals

calcium

Walnut is an excellent source of calcium and it has 151% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and walnut has 98mg of calcium.

iron

Both wheat germ and walnut are high in iron. Wheat germ has 115% more iron than walnut - wheat germ has 6.3mg of iron per 100 grams and walnut has 2.9mg of iron.

potassium

Both wheat germ and walnut are high in potassium. Wheat germ has 102% more potassium than walnut - wheat germ has 892mg of potassium per 100 grams and walnut has 441mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than wheat germ per 100 grams.

Wheat Germ Walnut
alpha linoleic acid 0.723 G 9.08 G
Total 0.723 G 9.08 G

omega 6s

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

Wheat Germ Walnut
linoleic acid 5.287 G 38.093 G
other omega 6 ~ 0.063 G
Total 5.287 G 38.156 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 Walnut (Nuts, walnuts, english) .

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