Wheat Germ vs. Cheddar Cheese
Nutrition comparison of Wheat Germ and Cheddar Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
cheddar cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and cheddar cheese:
- Both wheat germ and cheddar cheese are high in calories and protein.
- Cheddar cheese is an excellent source of Vitamin A and calcium.
- Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheddar cheese contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Cheddar Cheese (Cheese, cheddar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and cheddar cheese are high in calories. Cheddar cheese has 12% more calories than wheat germ - wheat germ has 360 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, wheat germ is much heavier in carbs, much lighter in fat and similar to cheddar cheese for protein. Wheat germ has a macronutrient ratio of 24:54:23 and for cheddar cheese, 23:3:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Cheddar Cheese | |
|---|---|---|
| Protein | 24% | 23% |
| Carbohydrates | 54% | 3% |
| Fat | 23% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and cheddar cheese has 93% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - wheat germ has 13.2g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese and wheat germ contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and cheddar cheese are high in protein. Wheat germ is very similar to cheddar cheese for protein - wheat germ has 23.2g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and wheat germ has 91% less saturated fat than cheddar cheese - wheat germ has 1.7g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Wheat germ has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than wheat germ - cheddar cheese has 337ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than wheat germ - cheddar cheese has 24iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Cheddar cheese has more Vitamin E than wheat germ - cheddar cheese has 0.71mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Cheddar cheese and wheat germ contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheddar cheese contains more Vitamin B12. Both wheat germ and cheddar cheese contain significant amounts of riboflavin.
| Wheat Germ | Cheddar Cheese | |
|---|---|---|
| Thiamin | 1.882 MG | 0.029 MG |
| Riboflavin | 0.499 MG | 0.428 MG |
| Niacin | 6.813 MG | 0.059 MG |
| Pantothenic acid | 2.257 MG | 0.41 MG |
| Vitamin B6 | 1.3 MG | 0.066 MG |
| Folate | 281 UG | 27 UG |
| Vitamin B12 | ~ | 1.1 UG |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 17 times more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 43 times more iron than cheddar cheese - wheat germ has 6.3mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 10 times more potassium than cheddar cheese - wheat germ has 892mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than wheat germ per 100 grams.
| Wheat Germ | Cheddar Cheese | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.114 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.017 G |
| Total | 0.723 G | 0.142 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than cheddar cheese per 100 grams.
| Wheat Germ | Cheddar Cheese | |
|---|---|---|
| linoleic acid | 5.287 G | 1.171 G |
| other omega 6 | ~ | 0.036 G |
| Total | 5.287 G | 1.207 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 Cheddar Cheese (Cheese, cheddar) .
Wheat Germ g
()
|
Daily Values (%) |
Cheddar Cheese 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 cheddar cheese contain more calories in 100 grams?Both wheat germ and cheddar cheese are high in calories. Cheddar cheese has 10% more calories than wheat germ - wheat germ has 360 calories in 100g and cheddar cheese has 403 calories.
Does wheat germ or cheddar cheese have more carbohydrates?
By weight, wheat germ is high in carbohydrates and cheddar cheese has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does wheat germ or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 17 times more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does wheat germ or cheddar cheese contain more iron?
Wheat germ is an abundant source of iron and it has 43 times more iron than cheddar cheese - wheat germ has 6.3mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.
Does wheat germ or cheddar cheese contain more potassium?
Wheat germ is a rich source of potassium and it has 10 times more potassium than cheddar cheese - wheat germ has 892mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.