Wheat Germ vs. Kidney Beans
Nutrition comparison of Wheat Germ and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and kidney beans:
- Both wheat germ and kidney beans are high in calories, dietary fiber, potassium and protein.
- Kidney bean has 4 times less saturated fat than wheat germ.
- Kidney bean is a great source of calcium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of iron.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and kidney beans are high in calories. Wheat germ has 198% more calories than kidney bean - wheat germ has 360 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, wheat germ is lighter in carbs, heavier in fat and similar to kidney beans for protein. Wheat germ has a macronutrient ratio of 24:54:23 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Kidney Beans | |
|---|---|---|
| Protein | 24% | 26% |
| Carbohydrates | 54% | 67% |
| Fat | 23% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and kidney bean has 60% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both wheat germ and kidney beans are high in dietary fiber. Wheat germ has 120% more dietary fiber than kidney bean - wheat germ has 13.2g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
Protein
protein
Both wheat germ and kidney beans are high in protein. Wheat germ has 185% more protein than kidney bean - wheat germ has 23.2g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 4 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and wheat germ contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Kidney beans and wheat germ contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than wheat germ - kidney bean has 5.7ug 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.
| Wheat Germ | Kidney Beans | |
|---|---|---|
| Thiamin | 1.882 MG | 0.06 MG |
| Riboflavin | 0.499 MG | 0.015 MG |
| Niacin | 6.813 MG | 0.417 MG |
| Pantothenic acid | 2.257 MG | ~ |
| Vitamin B6 | 1.3 MG | 0.113 MG |
| Folate | 281 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 49% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 317% more iron than kidney bean - wheat germ has 6.3mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both wheat germ and kidney beans are high in potassium. Wheat germ has 257% more potassium than kidney bean - wheat germ has 892mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Wheat Germ | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.132 G |
| Total | 0.723 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than kidney bean per 100 grams.
| Wheat Germ | Kidney Beans | |
|---|---|---|
| linoleic acid | 5.287 G | 0.217 G |
| Total | 5.287 G | 0.217 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Wheat Germ g
()
|
Daily Values (%) |
Kidney Beans 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% |
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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 % |
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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 % |
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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% |
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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 kidney beans contain more calories in 100 grams?Both wheat germ and kidney beans are high in calories. Wheat germ has 200% more calories than kidney bean - wheat germ has 360 calories in 100g and kidney bean has 121 calories.
Does wheat germ or kidney beans have more carbohydrates?
By weight, wheat germ is high in carbohydrates and kidney bean has 60% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does wheat germ or kidney beans contain more iron?
Wheat germ is an abundant source of iron and it has 320% more iron than kidney bean - wheat germ has 6.3mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does wheat germ or kidney beans contain more potassium?
Both wheat germ and kidney beans are high in potassium. Wheat germ has 260% more potassium than kidney bean - wheat germ has 892mg of potassium in 100 grams and kidney bean has 250mg of potassium.