Wheat Germ vs. Black Beans
Nutrition comparison of Wheat Germ and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and black beans:
- Both wheat germ and black beans are high in dietary fiber and potassium.
- Black bean has 21.2 times less saturated fat than wheat germ.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of iron and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and black bean has 75% less calories than wheat germ - wheat germ has 360 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, wheat germ is lighter in carbs, heavier in fat and similar to black beans for protein. Wheat germ has a macronutrient ratio of 24:54:23 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Black Beans | |
|---|---|---|
| Protein | 24% | 26% |
| Carbohydrates | 54% | 71% |
| Fat | 23% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and black bean has 68% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both wheat germ and black beans are high in dietary fiber. Wheat germ has 91% more dietary fiber than black bean - wheat germ has 13.2g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black beans and wheat germ contain similar amounts of sugar - black bean has 0.23g 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 284% more protein than black bean - wheat germ has 23.2g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 21.2 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than wheat germ - black bean has 2.7mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Black beans and wheat germ contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than wheat germ - black bean has 0.62mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Black beans and wheat germ contain similar amounts of Vitamin K - black bean has 2.3ug 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 | Black Beans | |
|---|---|---|
| Thiamin | 1.882 MG | 0.14 MG |
| Riboflavin | 0.499 MG | 0.12 MG |
| Niacin | 6.813 MG | 0.62 MG |
| Pantothenic acid | 2.257 MG | 0.184 MG |
| Vitamin B6 | 1.3 MG | 0.055 MG |
| Folate | 281 UG | 61 UG |
Minerals
calcium
Wheat germ and black beans contain similar amounts of calcium - wheat germ has 39mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 229% more iron than black bean - wheat germ has 6.3mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both wheat germ and black beans are high in potassium. Wheat germ has 190% more potassium than black bean - wheat germ has 892mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Wheat Germ | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.057 G |
| Total | 0.723 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than black bean per 100 grams.
| Wheat Germ | Black Beans | |
|---|---|---|
| linoleic acid | 5.287 G | 0.068 G |
| Total | 5.287 G | 0.068 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 Black Beans (Beans, black turtle, mature seeds, canned) .
Wheat Germ g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wheat germ or black beans contain more calories in 100 grams?Wheat germ is high in calories and black bean has 80% less calories than wheat germ - wheat germ has 360 calories in 100g and black bean has 91 calories.
Does wheat germ or black beans have more carbohydrates?
By weight, wheat germ is high in carbohydrates and black bean has 70% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does wheat germ or black beans contain more iron?
Wheat germ is an abundant source of iron and it has 230% more iron than black bean - wheat germ has 6.3mg of iron in 100 grams and black bean has 1.9mg of iron.
Does wheat germ or black beans contain more potassium?
Both wheat germ and black beans are high in potassium. Wheat germ has 190% more potassium than black bean - wheat germ has 892mg of potassium in 100 grams and black bean has 308mg of potassium.