Wheat Germ vs. Broccoli

Nutrition comparison of Wheat Germ and Broccoli


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

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

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

  • Both wheat germ and broccoli are high in dietary fiber and potassium.
  • Broccoli has 13.6 times less saturated fat than wheat germ.
  • Broccoli is a great source of Vitamin K and calcium.
  • Broccoli is an excellent source of Vitamin C.
  • Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Wheat germ is an excellent source of iron and protein.
Detailed nutritional comparison of wheat germ and broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Germ src
Image of Broccoli src

Calories and Carbs

calories

Wheat germ is high in calories and broccoli has 91% less calories than wheat germ - wheat germ has 360 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, wheat germ is lighter in carbs, heavier in fat and similar to broccoli for protein. Wheat germ has a macronutrient ratio of 24:54:23 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Broccoli
Protein 24% 27%
Carbohydrates 54% 64%
Fat 23% 9%
Alcohol ~ ~

carbohydrates

Wheat germ is high in carbohydrates and broccoli has 87% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both wheat germ and broccoli are high in dietary fiber. Wheat germ has 408% more dietary fiber than broccoli - wheat germ has 13.2g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Wheat germ has less sugar than broccoli - broccoli has 1.7g 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 721% more protein than broccoli - wheat germ has 23.2g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Broccoli has 13.6 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has more Vitamin C than wheat germ - broccoli has 89.2mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.

Vitamin A

Broccoli has more Vitamin A than wheat germ - broccoli has 31ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.

Vitamin E

Broccoli has more Vitamin E than wheat germ - broccoli has 0.78mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Broccoli is a great source of Vitamin K and it has more Vitamin K than wheat germ - broccoli has 101.6ug 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 Broccoli
Thiamin 1.882 MG 0.071 MG
Riboflavin 0.499 MG 0.117 MG
Niacin 6.813 MG 0.639 MG
Pantothenic acid 2.257 MG 0.573 MG
Vitamin B6 1.3 MG 0.175 MG
Folate 281 UG 63 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 21% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Wheat germ is an excellent source of iron and it has 758% more iron than broccoli - wheat germ has 6.3mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both wheat germ and broccoli are high in potassium. Wheat germ has 182% more potassium than broccoli - wheat germ has 892mg of potassium per 100 grams and broccoli has 316mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Wheat Germ Broccoli
alpha linoleic acid 0.723 G 0.0215 G
Total 0.723 G 0.0215 G

omega 6s

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

Wheat Germ Broccoli
linoleic acid 5.287 G 0.049 G
other omega 6 ~ 0.006 G
Total 5.287 G 0.055 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wheat Germ or Broccoli .

Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Broccoli (Broccoli, raw) .

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FAQ

Does wheat germ or broccoli contain more calories in 100 grams?
Wheat germ is high in calories and broccoli has 90% less calories than wheat germ - wheat germ has 360 calories in 100g and broccoli has 34 calories.

Does wheat germ or broccoli have more carbohydrates?
By weight, wheat germ is high in carbohydrates and broccoli has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does wheat germ or broccoli contain more iron?
Wheat germ is an abundant source of iron and it has 760% more iron than broccoli - wheat germ has 6.3mg of iron in 100 grams and broccoli has 0.73mg of iron.

Does wheat germ or broccoli contain more potassium?
Both wheat germ and broccoli are high in potassium. Wheat germ has 180% more potassium than broccoli - wheat germ has 892mg of potassium in 100 grams and broccoli has 316mg of potassium.