Wheat Germ vs. Egg White
Nutrition comparison of Wheat Germ and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and egg white:
- Both wheat germ and egg white are high in protein.
- Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12.
- Wheat germ has signficantly more calcium than egg white.
- Wheat germ is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and egg white has 86% less calories than wheat germ - wheat germ has 360 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, wheat germ is much lighter in protein, much heavier in carbs and heavier in fat compared to egg white per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for egg white, 91:6:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Egg White | |
|---|---|---|
| Protein | 24% | 91% |
| Carbohydrates | 54% | 6% |
| Fat | 23% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and egg white has 99% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than egg white - wheat germ has 13.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and wheat germ contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and egg white are high in protein. Wheat germ has 112% more protein than egg white - wheat germ has 23.2g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
The B Vitamins
Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12. Both wheat germ and egg white contain significant amounts of riboflavin.
| Wheat Germ | Egg White | |
|---|---|---|
| Thiamin | 1.882 MG | 0.004 MG |
| Riboflavin | 0.499 MG | 0.439 MG |
| Niacin | 6.813 MG | 0.105 MG |
| Pantothenic acid | 2.257 MG | 0.19 MG |
| Vitamin B6 | 1.3 MG | 0.005 MG |
| Folate | 281 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Wheat germ has signficantly more calcium than egg white - wheat germ has 39mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 77 times more iron than egg white - wheat germ has 6.3mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 447% more potassium than egg white - wheat germ has 892mg of potassium per 100 grams and egg white has 163mg of potassium.
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 Egg White (Egg, white, raw, fresh) .
Wheat Germ g
()
|
Daily Values (%) |
Egg White g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 egg white contain more calories in 100 grams?Wheat germ is high in calories and egg white has 90% less calories than wheat germ - wheat germ has 360 calories in 100g and egg white has 52 calories.
Is wheat germ or egg white better for protein?
Both wheat germ and egg white are high in protein. Wheat germ has 110% more protein than egg white - wheat germ has 23.2g of protein per 100 grams and egg white has 10.9g of protein.
Does wheat germ or egg white have more carbohydrates?
By weight, wheat germ is high in carbohydrates and egg white has 100% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and egg white has 0.73g of carbohydrates.
Does wheat germ or egg white contain more iron?
Wheat germ is an abundant source of iron and it has 77 times more iron than egg white - wheat germ has 6.3mg of iron in 100 grams and egg white has 0.08mg of iron.
Does wheat germ or egg white contain more potassium?
Wheat germ is a rich source of potassium and it has 450% more potassium than egg white - wheat germ has 892mg of potassium in 100 grams and egg white has 163mg of potassium.