Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and soy protein powder:
Both wheat germ and soy protein powder are high in calories. Soy protein powder has a little more calories (8%) than wheat germ by weight - wheat germ has 360 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, wheat germ is much lighter in protein, much heavier in carbs and heavier in fat compared to soy protein powder per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Soy Protein Powder | |
|---|---|---|
| Protein | 24% | 57% |
| Carbohydrates | 54% | 30% |
| Fat | 23% | 13% |
| Alcohol | ~ | ~ |
Wheat germ is high in carbohydrates and soy protein powder has 44% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both wheat germ and soy protein powder are high in dietary fiber. Wheat germ has 97% more dietary fiber than soy protein powder - wheat germ has 13.2g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and wheat germ has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and wheat germ does not contain significant amounts.
Both wheat germ and soy protein powder are high in protein. Soy protein powder has 140% more protein than wheat germ - wheat germ has 23.2g of protein per 100 grams and soy protein powder has 55.6g of protein.
Wheat germ and soy protein powder contain similar amounts of saturated fat - wheat germ has 1.7g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both wheat germ and soy protein powder contain significant amounts of folate.
| Wheat Germ | Soy Protein Powder | |
|---|---|---|
| Thiamin | 1.882 MG | 0.288 MG |
| Riboflavin | 0.499 MG | 0.164 MG |
| Niacin | 6.813 MG | 2.357 MG |
| Pantothenic acid | 2.257 MG | ~ |
| Vitamin B6 | 1.3 MG | 0.164 MG |
| Folate | 281 UG | 289 UG |
Soy protein powder is an excellent source of calcium and it has 356% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both wheat germ and soy protein powder are high in iron. Soy protein powder has 92% more iron than wheat germ - wheat germ has 6.3mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both wheat germ and soy protein powder are high in potassium. Soy protein powder has a little more potassium (5%) than wheat germ by weight - wheat germ has 892mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than soy protein powder per 100 grams.
| Wheat Germ | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.32 G |
| Total | 0.723 G | 0.32 G |
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than soy protein powder per 100 grams.
| Wheat Germ | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 5.287 G | 2.381 G |
| Total | 5.287 G | 2.381 G |
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 Soy Protein Powder (Protein powder, soy based, NFS) .
Wheat Germ g
()
|
Daily Values (%) |
Soy Protein Powder 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 | |||