Wheat Germ vs. Avocado

Nutrition comparison of Wheat Germ and Avocado


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

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

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

  • Both wheat germ and avocado are high in calories, dietary fiber and potassium.
  • Avocado has signficantly more Vitamin C than wheat germ.
  • Wheat germ has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Wheat germ is an excellent source of iron and protein.
Detailed nutritional comparison of wheat germ and avocado 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 Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Germ src
Image of Avocado src

Calories and Carbs

calories

Both wheat germ and avocado are high in calories. Wheat germ has 116% more calories than avocado - wheat germ has 360 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Avocado
Protein 24% 4%
Carbohydrates 54% 19%
Fat 23% 77%
Alcohol ~ ~

carbohydrates

Wheat germ is high in carbohydrates and avocado has 83% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both wheat germ and avocado are high in dietary fiber. Wheat germ has 94% more dietary fiber than avocado - wheat germ has 13.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Avocado and wheat germ contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and wheat germ does not contain significant amounts.

Protein

protein

Wheat germ is an excellent source of protein and it has 10 times more protein than avocado - wheat germ has 23.2g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Wheat germ and avocado contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than wheat germ - avocado has 8.8mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.

Vitamin A

Avocado has more Vitamin A than wheat germ - avocado has 7ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.

Vitamin E

Avocado has more Vitamin E than wheat germ - avocado has 2mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Avocado has more Vitamin K than wheat germ - avocado has 21ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.

The B Vitamins

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

Wheat Germ Avocado
Thiamin 1.882 MG 0.075 MG
Riboflavin 0.499 MG 0.143 MG
Niacin 6.813 MG 1.912 MG
Pantothenic acid 2.257 MG 1.463 MG
Vitamin B6 1.3 MG 0.287 MG
Folate 281 UG 89 UG

Minerals

calcium

Wheat germ has 200% more calcium than avocado - wheat germ has 39mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Wheat germ is an excellent source of iron and it has 926% more iron than avocado - wheat germ has 6.3mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both wheat germ and avocado are high in potassium. Wheat germ has 76% more potassium than avocado - wheat germ has 892mg of potassium per 100 grams and avocado has 507mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Wheat Germ Avocado
alpha linoleic acid 0.723 G 0.125 G
Total 0.723 G 0.125 G

omega 6s

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

Wheat Germ Avocado
linoleic acid 5.287 G 1.674 G
other omega 6 ~ 0.015 G
Total 5.287 G 1.689 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 Avocado (Avocados, raw, California) .

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FAQ

Does wheat germ or avocado contain more calories in 100 grams?
Both wheat germ and avocado are high in calories. Wheat germ has 120% more calories than avocado - wheat germ has 360 calories in 100g and avocado has 167 calories.

Does wheat germ or avocado have more carbohydrates?
By weight, wheat germ is high in carbohydrates and avocado has 80% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does wheat germ or avocado contain more iron?
Wheat germ is an abundant source of iron and it has 930% more iron than avocado - wheat germ has 6.3mg of iron in 100 grams and avocado has 0.61mg of iron.

Does wheat germ or avocado contain more potassium?
Both wheat germ and avocado are high in potassium. Wheat germ has 80% more potassium than avocado - wheat germ has 892mg of potassium in 100 grams and avocado has 507mg of potassium.