Oats vs. Wheat Germ

Nutrition comparison of Oats and Wheat Germ


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

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

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

  • Both wheat germ and oats are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Oat is a great source of calcium.
  • Wheat germ has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
Detailed nutritional comparison of oats and wheat germ 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Wheat Germ src

Calories and Carbs

calories

Both wheat germ and oats are high in calories. Oat has a little more calories (8%) than wheat germ by weight - wheat germ has 360 calories per 100 grams and oat has 389 calories.

For macronutrient ratios, oats is lighter in protein, heavier in carbs and lighter in fat compared to wheat germ per calorie. Oats has a macronutrient ratio of 17:67:16 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Wheat Germ
Protein 17% 24%
Carbohydrates 67% 54%
Fat 16% 23%
Alcohol ~ ~

carbohydrates

Both wheat germ and oats are high in carbohydrates. Oat has 28% more carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and oat has 66.3g of carbohydrates.

dietary fiber

Both wheat germ and oats are high in dietary fiber. Wheat germ has 25% more dietary fiber than oat - wheat germ has 13.2g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.



Protein

protein

Both wheat germ and oats are high in protein. Wheat germ has 37% more protein than oat - wheat germ has 23.2g of protein per 100 grams and oat has 16.9g of protein.

Fat

saturated fat

Wheat germ and oats contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and oat has 1.2g of saturated fat.

Vitamins

The B Vitamins

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

Oats Wheat Germ
Thiamin 0.763 MG 1.882 MG
Riboflavin 0.139 MG 0.499 MG
Niacin 0.961 MG 6.813 MG
Pantothenic acid 1.349 MG 2.257 MG
Vitamin B6 0.119 MG 1.3 MG
Folate 56 UG 281 UG

Minerals

calcium

Oat is a great source of calcium and it has 38% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and oat has 54mg of calcium.

iron

Both wheat germ and oats are high in iron. Wheat germ has 33% more iron than oat - wheat germ has 6.3mg of iron per 100 grams and oat has 4.7mg of iron.

potassium

Both wheat germ and oats are high in potassium. Wheat germ has 108% more potassium than oat - wheat germ has 892mg of potassium per 100 grams and oat has 429mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Oats Wheat Germ
alpha linoleic acid 0.111 G 0.723 G
Total 0.111 G 0.723 G

omega 6s

Comparing omega-6 fatty acids, wheat germ has more linoleic acid than oat per 100 grams.

Oats Wheat Germ
linoleic acid 2.424 G 5.287 G
Total 2.424 G 5.287 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Wheat Germ (Wheat germ, crude) .

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