Wheat Germ vs. Canned Tuna

Nutrition comparison of Wheat Germ and Canned Tuna


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

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

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

  • Both wheat germ and canned tuna are high in calories, potassium and protein.
  • Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, canned tuna contains more Vitamin B12.
  • Wheat germ is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of wheat germ and canned tuna 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 Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Germ src
Image of Canned Tuna src

Calories and Carbs

calories

Both wheat germ and canned tuna are high in calories. Wheat germ has 181% more calories than canned tuna - wheat germ has 360 calories per 100 grams and canned tuna has 128 calories.

For macronutrient ratios, wheat germ is much lighter in protein, much heavier in carbs and similar to canned tuna for fat. Wheat germ has a macronutrient ratio of 24:54:23 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Canned Tuna
Protein 24% 78%
Carbohydrates 54% ~
Fat 23% 22%
Alcohol ~ ~

carbohydrates

Wheat germ is high in carbohydrates and canned tuna has less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and canned tuna does not contain significant amounts.

dietary fiber

Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - wheat germ has 13.2g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.

Protein

protein

Both wheat germ and canned tuna are high in protein. Wheat germ is very similar to wheat germ for protein - wheat germ has 23.2g of protein per 100 grams and canned tuna has 23.6g of protein.

Fat

saturated fat

Wheat germ and canned tuna contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.

cholesterol

Wheat germ has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.

Vitamins

Vitamin A

Canned tuna has more Vitamin A than wheat germ - canned tuna has 6ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.

The B Vitamins

Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, canned tuna contains more Vitamin B12. Both wheat germ and canned tuna contain significant amounts of niacin.

Wheat Germ Canned Tuna
Thiamin 1.882 MG 0.008 MG
Riboflavin 0.499 MG 0.044 MG
Niacin 6.813 MG 5.799 MG
Pantothenic acid 2.257 MG 0.124 MG
Vitamin B6 1.3 MG 0.217 MG
Folate 281 UG 2 UG
Vitamin B12 ~ 1.17 UG

Minerals

calcium

Wheat germ has 179% more calcium than canned tuna - wheat germ has 39mg of calcium per 100 grams and canned tuna has 14mg of calcium.

iron

Wheat germ is an excellent source of iron and it has 545% more iron than canned tuna - wheat germ has 6.3mg of iron per 100 grams and canned tuna has 0.97mg of iron.

potassium

Both wheat germ and canned tuna are high in potassium. Wheat germ has 276% more potassium than canned tuna - wheat germ has 892mg of potassium per 100 grams and canned tuna has 237mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than wheat germ per 100 grams.

Wheat Germ Canned Tuna
alpha linoleic acid 0.723 G 0.071 G
DHA ~ 0.629 G
EPA ~ 0.233 G
DPA ~ 0.018 G
Total 0.723 G 0.951 G

omega 6s

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

Wheat Germ Canned Tuna
linoleic acid 5.287 G 0.055 G
other omega 6 ~ 0.051 G
Total 5.287 G 0.106 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 Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .

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FAQ

Does wheat germ or canned tuna contain more calories in 100 grams?
Both wheat germ and canned tuna are high in calories. Wheat germ has 180% more calories than canned tuna - wheat germ has 360 calories in 100g and canned tuna has 128 calories.

Is wheat germ or canned tuna better for protein?
Both wheat germ and canned tuna are high in protein. Wheat germ is very similar to wheat germ for protein - wheat germ has 23.2g of protein per 100 grams and canned tuna has 23.6g of protein.

Does wheat germ or canned tuna have more carbohydrates?
By weight, wheat germ is high in carbohydrates and canned tuna has fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and canned tuna has no carbs..

Does wheat germ or canned tuna contain more iron?
Wheat germ is an abundant source of iron and it has 550% more iron than canned tuna - wheat germ has 6.3mg of iron in 100 grams and canned tuna has 0.97mg of iron.

Does wheat germ or canned tuna contain more potassium?
Both wheat germ and canned tuna are high in potassium. Wheat germ has 280% more potassium than canned tuna - wheat germ has 892mg of potassium in 100 grams and canned tuna has 237mg of potassium.