Wheat Germ vs. Peanuts
Nutrition comparison of Wheat Germ and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and peanuts:
- Both wheat germ and peanuts are high in calories, dietary fiber, potassium and protein.
- Peanut has signficantly more Vitamin E than wheat germ.
- Peanut is a great source of calcium.
- Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, peanut contains more niacin.
- Wheat germ is an excellent source of iron.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and peanuts are high in calories. Peanut has 63% more calories than wheat germ - wheat germ has 360 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Peanuts | |
|---|---|---|
| Protein | 24% | 16% |
| Carbohydrates | 54% | 14% |
| Fat | 23% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and peanut has 59% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both wheat germ and peanuts are high in dietary fiber. Wheat germ has 57% more dietary fiber than peanut - wheat germ has 13.2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Wheat germ has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and peanuts are high in protein. Wheat germ is very similar to wheat germ for protein - wheat germ has 23.2g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and wheat germ has 78% less saturated fat than peanut - wheat germ has 1.7g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and wheat germ are low in trans fat - peanut has 0.03g of trans fat per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin E
Peanut has signficantly more Vitamin E than wheat germ - peanut has 4.9mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, peanut contains more niacin.
| Wheat Germ | Peanuts | |
|---|---|---|
| Thiamin | 1.882 MG | 0.152 MG |
| Riboflavin | 0.499 MG | 0.197 MG |
| Niacin | 6.813 MG | 14.355 MG |
| Pantothenic acid | 2.257 MG | 1.011 MG |
| Vitamin B6 | 1.3 MG | 0.466 MG |
| Folate | 281 UG | 97 UG |
Minerals
calcium
Peanut 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 peanut has 58mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 296% more iron than peanut - wheat germ has 6.3mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both wheat germ and peanuts are high in potassium. Wheat germ has 41% more potassium than peanut - wheat germ has 892mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Wheat Germ | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.026 G |
| Total | 0.723 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, both wheat germ and peanuts contain significant amounts of linoleic acid.
| Wheat Germ | Peanuts | |
|---|---|---|
| linoleic acid | 5.287 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 5.287 G | 9.719 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 Peanuts (Peanuts, all types, dry-roasted, without salt) .
Wheat Germ 115g
(
cup
)
|
Daily Values (%) |
Peanuts 146g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 414KCAL 21% |
|
5% | calories | 107% |
|
857KCAL 43% | |
| 60G 24% |
|
94% | carbohydrates | 5% |
|
31G 12% | |
| 15G 61% |
|
25% | dietary fiber | 5% |
|
12G 49% | |
| 5% | sugar | >999% | 7.2G | ||||
| 11G 18% |
|
5% | total fat | 564% |
|
73G 113% | |
| 1.9G 11% |
|
5% | saturated fat | 479% |
|
11G 63% | |
| 1.6G | 5% | monounsaturated fat | >999% | 38G | |||
| 6.9G | 5% | polyunsaturated fat | 103% | 14G | |||
| 5% | trans fat | >999% | 0.04G | ||||
| 14MG 1% |
|
59% | sodium | 5% |
|
8.8MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 45MG 5% |
|
5% | calcium | 89% |
|
85MG 9% | |
| 7.2MG 40% |
|
213% | iron | 5% |
|
2.3MG 13% | |
| 275MG 89% |
|
6% | magnesium | 5% |
|
260MG 84% | |
| 1026MG 45% |
|
11% | potassium | 5% |
|
926MG 40% | |
| 2.2MG 197% |
|
900% | thiamin (Vit B1) | 5% |
|
0.22MG 20% | |
| 0.57MG 52% |
|
97% | riboflavin (Vit B2) | 5% |
|
0.29MG 26% | |
| 7.8MG 56% |
|
5% | niacin (Vit B3) | 169% |
|
21MG 150% | |
| 1.5MG 115% |
|
121% | Vitamin B6 | 5% |
|
0.68MG 52% | |
| 2.6MG 52% |
|
73% | pantothenic acid (Vit B5) | 5% |
|
1.5MG 30% | |
| 323UG 81% |
|
127% | folate (Vit B9) | 5% |
|
142UG 35% | |
|
|
5% | Vitamin E | >999% |
|
7.2MG 48% | ||
| 27G 53% |
|
5% | protein | 33% |
|
36G 71% | |
|
|
5% | choline | >999% |
|
94MG 22% | ||
| 0.92MG 76% |
|
48% | copper | 5% |
|
0.62MG 52% | |
| 15MG 850% |
|
477% | manganese | 5% |
|
2.6MG 145% | |
| 968MG 138% |
|
83% | phosphorus | 5% |
|
530MG 76% | |
| 91UG 166% |
|
550% | selenium | 5% |
|
14UG 25% | |
| 14MG 177% |
|
250% | zinc | 5% |
|
4MG 51% | |
| 13G | 400% | Water | 5% | 2.6G | |||
| 5% | Starch | >999% | 6.4G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol. |
|||||||
FAQ
Does wheat germ or peanuts contain more calories in 100 grams?Both wheat germ and peanuts are high in calories. Peanut has 60% more calories than wheat germ - wheat germ has 360 calories in 100g and peanut has 587 calories.
Does wheat germ or peanuts have more carbohydrates?
By weight, wheat germ is high in carbohydrates and peanut has 60% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does wheat germ or peanuts contain more iron?
Wheat germ is an abundant source of iron and it has 300% more iron than peanut - wheat germ has 6.3mg of iron in 100 grams and peanut has 1.6mg of iron.
Does wheat germ or peanuts contain more potassium?
Both wheat germ and peanuts are high in potassium. Wheat germ has 40% more potassium than peanut - wheat germ has 892mg of potassium in 100 grams and peanut has 634mg of potassium.