Wheat Germ vs. Bittersweet Chocolate

Nutrition comparison of Wheat Germ and Bittersweet Chocolate

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

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

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

  • Both bittersweet chocolate and wheat germ are high in calories, dietary fiber, iron, potassium and protein.
  • Bittersweet chocolate 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 bittersweet chocolate 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 Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Germ src
Image of Bittersweet Chocolate src

Calories and Carbs

calories

Both bittersweet chocolate and wheat germ are high in calories. Bittersweet chocolate has 78% more calories than wheat germ - bittersweet chocolate has 642 calories per 100 grams and wheat germ has 360 calories.

For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to bittersweet chocolate per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Bittersweet Chocolate
Protein 24% 9%
Carbohydrates 54% 18%
Fat 23% 73%
Alcohol ~ ~

carbohydrates

Wheat germ is high in carbohydrates and bittersweet chocolate has 45% less carbohydrates than wheat germ - bittersweet chocolate has 28.4g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.

dietary fiber

Both bittersweet chocolate and wheat germ are high in dietary fiber. Bittersweet chocolate has 26% more dietary fiber than wheat germ - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.

sugar

Bittersweet chocolate and wheat germ contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and wheat germ does not contain significant amounts.

Protein

protein

Both bittersweet chocolate and wheat germ are high in protein. Wheat germ has 62% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and wheat germ has 23.2g of protein.

Fat

saturated fat

Bittersweet chocolate is high in saturated fat and wheat germ has 95% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.

cholesterol

Both bittersweet chocolate and wheat germ are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.

Vitamins

Vitamin E

Bittersweet chocolate has more Vitamin E than wheat germ - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Bittersweet chocolate has more Vitamin K than wheat germ - bittersweet chocolate has 9.7ug 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 Bittersweet Chocolate
Thiamin 1.882 MG 0.147 MG
Riboflavin 0.499 MG 0.1 MG
Niacin 6.813 MG 1.355 MG
Pantothenic acid 2.257 MG 0.168 MG
Vitamin B6 1.3 MG 0.027 MG
Folate 281 UG 28 UG

Minerals

calcium

Bittersweet chocolate is an excellent source of calcium and it has 159% more calcium than wheat germ - bittersweet chocolate has 101mg of calcium per 100 grams and wheat germ has 39mg of calcium.

iron

Both bittersweet chocolate and wheat germ are high in iron. Bittersweet chocolate has 178% more iron than wheat germ - bittersweet chocolate has 17.4mg of iron per 100 grams and wheat germ has 6.3mg of iron.

potassium

Both bittersweet chocolate and wheat germ are high in potassium. Wheat germ has a little more potassium (7%) than bittersweet chocolate by weight - bittersweet chocolate has 830mg of potassium per 100 grams and wheat germ has 892mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Wheat Germ Bittersweet Chocolate
alpha linoleic acid 0.723 G 0.117 G
Total 0.723 G 0.117 G

omega 6s

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

Wheat Germ Bittersweet Chocolate
linoleic acid 5.287 G 1.435 G
other omega 6 ~ 0.553 G
Total 5.287 G 1.988 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 Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .

Wheat Germ 115g

( cup )
Daily Values (%)

Bittersweet Chocolate 29g

( oz square Bakers )
414KCAL 21%
123% calories
186KCAL 9%
60G 24%
632% carbohydrates
8.2G 3%
15G 61%
212% dietary fiber
4.8G 19%
sugar >999% 0.26G
11G 18%
total fat 36%
15G 24%
1.9G 11%
saturated fat 395%
9.4G 52%
1.6G monounsaturated fat 194% 4.7G
6.9G >999% polyunsaturated fat 0.45G
cholesterol >999% 0.58MG
14MG 1%
100% sodium
7MG 1%
Vitamins and Minerals
45MG 5%
55% calcium
29MG 3%
7.2MG 40%
44% iron
5MG 28%
275MG 89%
189% magnesium
95MG 31%
1026MG 45%
326% potassium
241MG 11%
2.2MG 197%
>999% thiamin (Vit B1)
0.04MG 4%
0.57MG 52%
>999% riboflavin (Vit B2)
0.03MG 3%
7.8MG 56%
>999% niacin (Vit B3)
0.39MG 3%
1.5MG 115%
>999% Vitamin B6
0.01MG 1%
2.6MG 52%
>999% pantothenic acid (Vit B5)
0.05MG 1%
323UG 81%
>999% folate (Vit B9)
8.1UG 2%
Vitamin E >999%
0.12MG 1%
Vitamin K >999%
2.8UG 3%
27G 53%
543% protein
4.2G 8%
choline >999%
13MG 3%
0.92MG 76%
copper 2%
0.94MG 78%
15MG 850%
>999% manganese
1.2MG 67%
968MG 138%
734% phosphorus
116MG 17%
91UG 166%
>999% selenium
2.3UG 4%
14MG 177%
400% zinc
2.8MG 35%
13G >999% Water 0.39G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, trans fat.

FAQ

Does bittersweet chocolate or wheat germ contain more calories in 100 grams?
Both bittersweet chocolate and wheat germ are high in calories. Bittersweet chocolate has 80% more calories than wheat germ - bittersweet chocolate has 642 calories in 100g and wheat germ has 360 calories.

Does bittersweet chocolate or wheat germ have more carbohydrates?
By weight, wheat germ is high in carbohydrates and bittersweet chocolate has 50% fewer carbohydrates than wheat germ - bittersweet chocolate has 28.4g of carbs for 100g and wheat germ has 51.8g of carbohydrates.

Does bittersweet chocolate or wheat germ contain more calcium?
Bittersweet chocolate is a rich source of calcium and it has 160% more calcium than wheat germ - bittersweet chocolate has 101mg of calcium in 100 grams and wheat germ has 39mg of calcium.

Does bittersweet chocolate or wheat germ contain more iron?
Both bittersweet chocolate and wheat germ are high in iron. Bittersweet chocolate has 180% more iron than wheat germ - bittersweet chocolate has 17.4mg of iron in 100 grams and wheat germ has 6.3mg of iron.

Does bittersweet chocolate or wheat germ contain more potassium?
Both bittersweet chocolate and wheat germ are high in potassium. Wheat germ has a little more potassium ( 10%) than bittersweet chocolate by weight - bittersweet chocolate has 830mg of potassium in 100 grams and wheat germ has 892mg of potassium.