Wheat Germ vs. Flaxseeds

Nutrition comparison of Wheat Germ and Flaxseeds


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

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

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

  • Both wheat germ and flaxseeds are high in calories, dietary fiber, iron, potassium and protein.
  • Flaxseed is an excellent source of calcium.
  • Wheat germ has 55% less saturated fat than flaxseed.
  • Wheat germ has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of wheat germ and flaxseeds 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 Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


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Image of Flaxseeds src

Calories and Carbs

calories

Both wheat germ and flaxseeds are high in calories. Flaxseed has 48% more calories than wheat germ - wheat germ has 360 calories per 100 grams and flaxseed has 534 calories.

For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Flaxseeds
Protein 24% 13%
Carbohydrates 54% 21%
Fat 23% 66%
Alcohol ~ ~

carbohydrates

Wheat germ is high in carbohydrates and flaxseed has 44% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.

dietary fiber

Both wheat germ and flaxseeds are high in dietary fiber. Flaxseed has 107% more dietary fiber than wheat germ - wheat germ has 13.2g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.

sugar

Wheat germ has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and wheat germ does not contain significant amounts.



Protein

protein

Both wheat germ and flaxseeds are high in protein. Wheat germ has 27% more protein than flaxseed - wheat germ has 23.2g of protein per 100 grams and flaxseed has 18.3g of protein.

Fat

saturated fat

Wheat germ has 55% less saturated fat than flaxseed - wheat germ has 1.7g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.

Vitamins

Vitamin C

Flaxseeds and wheat germ contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.

Vitamin E

Flaxseeds and wheat germ contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Flaxseeds and wheat germ contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.

The B Vitamins

Wheat germ has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both wheat germ and flaxseeds contain significant amounts of thiamin.

Wheat Germ Flaxseeds
Thiamin 1.882 MG 1.644 MG
Riboflavin 0.499 MG 0.161 MG
Niacin 6.813 MG 3.08 MG
Pantothenic acid 2.257 MG 0.985 MG
Vitamin B6 1.3 MG 0.473 MG
Folate 281 UG 87 UG

Minerals

calcium

Flaxseed is an excellent source of calcium and it has 554% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and flaxseed has 255mg of calcium.

iron

Both wheat germ and flaxseeds are high in iron. Wheat germ has a little more iron (9%) than flaxseed by weight - wheat germ has 6.3mg of iron per 100 grams and flaxseed has 5.7mg of iron.

potassium

Both wheat germ and flaxseeds are high in potassium. Wheat germ has a little more potassium (10%) than flaxseed by weight - wheat germ has 892mg of potassium per 100 grams and flaxseed has 813mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Wheat Germ Flaxseeds
alpha linoleic acid 0.723 G 22.813 G
Total 0.723 G 22.813 G

omega 6s

Comparing omega-6 fatty acids, both wheat germ and flaxseeds contain significant amounts of linoleic acid.

Wheat Germ Flaxseeds
linoleic acid 5.287 G 5.903 G
other omega 6 ~ 0.007 G
Total 5.287 G 5.91 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 Flaxseeds (Seeds, flaxseed) .

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