Wheat Germ vs. Raisins

Nutrition comparison of Wheat Germ and Raisins


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

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

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

  • Both raisins and wheat germ are high in calories, carbohydrates, dietary fiber, iron and potassium.
  • Raisin has 8.3 times less saturated fat than wheat germ.
  • Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Wheat germ is an excellent source of protein.
Detailed nutritional comparison of wheat germ and raisins 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 Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.


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Image of Raisins src

Calories and Carbs

calories

Both raisins and wheat germ are high in calories. Wheat germ has 22% more calories than raisin - raisin has 296 calories per 100 grams and wheat germ has 360 calories.

For macronutrient ratios, wheat germ is much heavier in protein, much lighter in carbs and much heavier in fat compared to raisins per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for raisins, 3:96:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Raisins
Protein 24% 3%
Carbohydrates 54% 96%
Fat 23% 1%
Alcohol ~ ~

carbohydrates

Both raisins and wheat germ are high in carbohydrates. Raisin has 51% more carbohydrates than wheat germ - raisin has 78.5g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.

dietary fiber

Both raisins and wheat germ are high in dietary fiber. Wheat germ has 94% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.

Protein

protein

Wheat germ is an excellent source of protein and it has 819% more protein than raisin - raisin has 2.5g of protein per 100 grams and wheat germ has 23.2g of protein.

Fat

saturated fat

Raisin has 8.3 times less saturated fat than wheat germ - raisin has 0.18g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.

Vitamins

Vitamin C

Raisin has more Vitamin C than wheat germ - raisin has 5.4mg of Vitamin C 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 Raisins
Thiamin 1.882 MG 0.112 MG
Riboflavin 0.499 MG 0.182 MG
Niacin 6.813 MG 1.114 MG
Pantothenic acid 2.257 MG 0.045 MG
Vitamin B6 1.3 MG 0.188 MG
Folate 281 UG 3 UG

Minerals

calcium

Wheat germ has 39% more calcium than raisin - raisin has 28mg of calcium per 100 grams and wheat germ has 39mg of calcium.

iron

Both raisins and wheat germ are high in iron. Wheat germ has 142% more iron than raisin - raisin has 2.6mg of iron per 100 grams and wheat germ has 6.3mg of iron.

potassium

Both raisins and wheat germ are high in potassium. Wheat germ has a little more potassium (8%) than raisin by weight - raisin has 825mg of potassium per 100 grams and wheat germ has 892mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Wheat Germ Raisins
alpha linoleic acid 0.723 G 0.037 G
Total 0.723 G 0.037 G

omega 6s

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

Wheat Germ Raisins
linoleic acid 5.287 G 0.122 G
Total 5.287 G 0.122 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wheat Germ or Raisins .

Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Raisins (Raisins, seeded) .

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FAQ

Does raisins or wheat germ contain more calories in 100 grams?
Both raisins and wheat germ are high in calories. Wheat germ has 20% more calories than raisin - raisin has 296 calories in 100g and wheat germ has 360 calories.

Does raisins or wheat germ have more carbohydrates?
By weight, both raisins and wheat germ are high in carbohydrates. raisin has 50% more carbohydrates than wheat germ - raisin has 78.5g of carbs for 100g and wheat germ has 51.8g of carbohydrates.

Does raisins or wheat germ contain more iron?
Both raisins and wheat germ are high in iron. Wheat germ has 140% more iron than raisin - raisin has 2.6mg of iron in 100 grams and wheat germ has 6.3mg of iron.

Does raisins or wheat germ contain more potassium?
Both raisins and wheat germ are high in potassium. Wheat germ has a little more potassium ( 10%) than raisin by weight - raisin has 825mg of potassium in 100 grams and wheat germ has 892mg of potassium.