Wheat Germ vs. Sage
Nutrition comparison of Wheat Germ and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and sage:
- Both wheat germ and sage are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Sage is a great source of Vitamin E.
- Sage is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Wheat germ has more thiamin and pantothenic acid, however, sage contains more Vitamin B6.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and sage are high in calories. Wheat germ has 14% more calories than sage - wheat germ has 360 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, wheat germ is heavier in protein, lighter in fat and similar to sage for carbs. Wheat germ has a macronutrient ratio of 24:54:23 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Sage | |
|---|---|---|
| Protein | 24% | 14% |
| Carbohydrates | 54% | 55% |
| Fat | 23% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat germ and sage are high in carbohydrates. Sage has 17% more carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both wheat germ and sage are high in dietary fiber. Sage has 205% more dietary fiber than wheat germ - wheat germ has 13.2g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Wheat germ has less sugar than sage - sage has 1.7g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both wheat germ and sage are high in protein. Wheat germ has 118% more protein than sage - wheat germ has 23.2g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and wheat germ has 76% less saturated fat than sage - wheat germ has 1.7g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Sage is an excellent source of Vitamin C and it has more Vitamin C than wheat germ - sage has 32.4mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Sage is an excellent source of Vitamin A and it has more Vitamin A than wheat germ - sage has 295ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Sage is a great source of Vitamin E and it has more Vitamin E than wheat germ - sage has 7.5mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Sage is an excellent source of Vitamin K and it has more Vitamin K than wheat germ - sage has 1714.5ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin and pantothenic acid, however, sage contains more Vitamin B6. Both wheat germ and sage contain significant amounts of riboflavin, niacin and folate.
| Wheat Germ | Sage | |
|---|---|---|
| Thiamin | 1.882 MG | 0.754 MG |
| Riboflavin | 0.499 MG | 0.336 MG |
| Niacin | 6.813 MG | 5.72 MG |
| Pantothenic acid | 2.257 MG | ~ |
| Vitamin B6 | 1.3 MG | 2.69 MG |
| Folate | 281 UG | 274 UG |
Minerals
calcium
Sage is an excellent source of calcium and it has 41 times more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both wheat germ and sage are high in iron. Sage has 349% more iron than wheat germ - wheat germ has 6.3mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both wheat germ and sage are high in potassium. Sage has 20% more potassium than wheat germ - wheat germ has 892mg of potassium per 100 grams and sage has 1070mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat germ and sage contain significant amounts of alpha linoleic acid (ALA).
| Wheat Germ | Sage | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 1.23 G |
| Total | 0.723 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than sage per 100 grams.
| Wheat Germ | Sage | |
|---|---|---|
| linoleic acid | 5.287 G | 0.53 G |
| Total | 5.287 G | 0.53 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 Sage (Spices, sage, ground) .
Wheat Germ g
()
|
Daily Values (%) |
Sage 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 sage contain more calories in 100 grams?Both wheat germ and sage are high in calories. Wheat germ has 10% more calories than sage - wheat germ has 360 calories in 100g and sage has 315 calories.
Does wheat germ or sage have more carbohydrates?
By weight, both wheat germ and sage are high in carbohydrates. sage has 20% more carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and sage has 60.7g of carbohydrates.
Does wheat germ or sage contain more calcium?
Sage is a rich source of calcium and it has 41 times more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and sage has 1652mg of calcium.
Does wheat germ or sage contain more iron?
Both wheat germ and sage are high in iron. Sage has 350% more iron than wheat germ - wheat germ has 6.3mg of iron in 100 grams and sage has 28.1mg of iron.
Does wheat germ or sage contain more potassium?
Both wheat germ and sage are high in potassium. Sage has 20% more potassium than wheat germ - wheat germ has 892mg of potassium in 100 grams and sage has 1070mg of potassium.