Wheat Germ vs. Kefir
Nutrition comparison of Wheat Germ and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and kefir:
- Kefir has 60% less saturated fat than wheat germ.
- Kefir is an excellent source of Vitamin A and calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, kefir contains more Vitamin B12.
- Wheat germ is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and kefir has 88% less calories than wheat germ - wheat germ has 360 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, wheat germ is lighter in protein, heavier in carbs and similar to kefir for fat. Wheat germ has a macronutrient ratio of 24:54:23 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Kefir | |
|---|---|---|
| Protein | 24% | 35% |
| Carbohydrates | 54% | 44% |
| Fat | 23% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and kefir has 91% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Wheat germ is an excellent source of dietary fiber and it has more dietary fiber than kefir - wheat germ has 13.2g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Wheat germ has less sugar than kefir - kefir has 4.6g 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 511% more protein than kefir - wheat germ has 23.2g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Kefir has 60% less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and wheat germ are low in trans fat - kefir has 0.04g of trans fat per 100 grams and wheat germ does not contain significant amounts.
cholesterol
Both kefir and wheat germ are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin C
Kefir and wheat germ contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than wheat germ - kefir has 171ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than wheat germ - kefir has 41iu of Vitamin D per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Kefir and wheat germ contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Kefir and wheat germ contain similar amounts of Vitamin K - kefir has 0.1ug 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, however, kefir contains more Vitamin B12.
| Wheat Germ | Kefir | |
|---|---|---|
| Thiamin | 1.882 MG | 0.03 MG |
| Riboflavin | 0.499 MG | 0.135 MG |
| Niacin | 6.813 MG | 0.15 MG |
| Pantothenic acid | 2.257 MG | 0.385 MG |
| Vitamin B6 | 1.3 MG | 0.058 MG |
| Folate | 281 UG | 13 UG |
| Vitamin B12 | ~ | 0.29 UG |
Minerals
calcium
Kefir is an excellent source of calcium and it has 233% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 155 times more iron than kefir - wheat germ has 6.3mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 444% more potassium than kefir - wheat germ has 892mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Wheat Germ | Kefir | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.006 G |
| DPA | ~ | 0.001 G |
| Total | 0.723 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than kefir per 100 grams.
| Wheat Germ | Kefir | |
|---|---|---|
| linoleic acid | 5.287 G | 0.042 G |
| other omega 6 | ~ | 0.002 G |
| Total | 5.287 G | 0.044 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 Kefir (Kefir, lowfat, plain, LIFEWAY) .
Wheat Germ g
()
|
Daily Values (%) |
Kefir 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 kefir contain more calories in 100 grams?Wheat germ is high in calories and kefir has 90% less calories than wheat germ - wheat germ has 360 calories in 100g and kefir has 43 calories.
Is wheat germ or kefir better for protein?
Wheat germ is a fantastic source of protein and it has 510% more protein than kefir - wheat germ has 23.2g of protein per 100 grams and kefir has 3.8g of protein.
Does wheat germ or kefir have more carbohydrates?
By weight, wheat germ is high in carbohydrates and kefir has 90% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does wheat germ or kefir contain more calcium?
Kefir is a rich source of calcium and it has 230% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and kefir has 130mg of calcium.
Does wheat germ or kefir contain more iron?
Wheat germ is an abundant source of iron and it has 155 times more iron than kefir - wheat germ has 6.3mg of iron in 100 grams and kefir has 0.04mg of iron.
Does wheat germ or kefir contain more potassium?
Wheat germ is a rich source of potassium and it has 440% more potassium than kefir - wheat germ has 892mg of potassium in 100 grams and kefir has 164mg of potassium.