Wheat Germ vs. Soy Protein Powder

Nutrition comparison of Wheat Germ and Soy Protein Powder


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, dietary fiber, iron, potassium and protein.
  • Soy protein powder is an excellent source of calcium.
  • Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
Detailed nutritional comparison of wheat germ and soy protein powder 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 Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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 Soy Protein Powder .

Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does wheat germ or soy protein powder contain more calories in 100 grams?
Both wheat germ and soy protein powder are high in calories. Soy protein powder has a little more calories ( 10%) than wheat germ by weight - wheat germ has 360 calories in 100g and soy protein powder has 388 calories.

Is wheat germ or soy protein powder better for protein?
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.

Does wheat germ or soy protein powder have more carbohydrates?
By weight, wheat germ is high in carbohydrates and soy protein powder has 40% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and soy protein powder has 28.9g of carbohydrates.

Does wheat germ or soy protein powder contain more calcium?
Soy protein powder is a rich source of calcium and it has 360% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does wheat germ or soy protein powder contain more iron?
Both wheat germ and soy protein powder are high in iron. Soy protein powder has 90% more iron than wheat germ - wheat germ has 6.3mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does wheat germ or soy protein powder contain more potassium?
Both wheat germ and soy protein powder are high in potassium. Soy protein powder has a little more potassium ( 10%) than wheat germ by weight - wheat germ has 892mg of potassium in 100 grams and soy protein powder has 933mg of potassium.