Wheat Germ vs. Spinach

Nutrition comparison of Wheat Germ and Spinach


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

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

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

  • Both spinach and wheat germ are high in dietary fiber, iron and potassium.
  • Spinach has 25.4 times less saturated fat than wheat germ.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
  • Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Wheat germ is an excellent source of protein.
Detailed nutritional comparison of wheat germ and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Germ src
Image of Spinach src

Calories and Carbs

calories

Wheat germ is high in calories and spinach has 94% less calories than wheat germ - spinach has 23 calories per 100 grams and wheat germ has 360 calories.

For macronutrient ratios, wheat germ is lighter in protein, heavier in carbs and heavier in fat compared to spinach per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ Spinach
Protein 24% 40%
Carbohydrates 54% 49%
Fat 23% 10%
Alcohol ~ ~

carbohydrates

Wheat germ is high in carbohydrates and spinach has 93% less carbohydrates than wheat germ - spinach has 3.6g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.

dietary fiber

Both spinach and wheat germ are high in dietary fiber. Wheat germ has 500% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.

sugar

Spinach and wheat germ contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and wheat germ does not contain significant amounts.

Protein

protein

Wheat germ is an excellent source of protein and it has 709% more protein than spinach - spinach has 2.9g of protein per 100 grams and wheat germ has 23.2g of protein.

Fat

saturated fat

Spinach has 25.4 times less saturated fat than wheat germ - spinach has 0.06g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has more Vitamin C than wheat germ - spinach has 28.1mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than wheat germ - spinach has 469ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.

Vitamin E

Spinach has more Vitamin E than wheat germ - spinach has 2mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Spinach is an excellent source of Vitamin K and it has more Vitamin K than wheat germ - spinach has 482.9ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.

The B Vitamins

Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both wheat germ and spinach contain significant amounts of folate.

Wheat Germ Spinach
Thiamin 1.882 MG 0.078 MG
Riboflavin 0.499 MG 0.189 MG
Niacin 6.813 MG 0.724 MG
Pantothenic acid 2.257 MG 0.065 MG
Vitamin B6 1.3 MG 0.195 MG
Folate 281 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 154% more calcium than wheat germ - spinach has 99mg of calcium per 100 grams and wheat germ has 39mg of calcium.

iron

Both spinach and wheat germ are high in iron. Wheat germ has 131% more iron than spinach - spinach has 2.7mg of iron per 100 grams and wheat germ has 6.3mg of iron.

potassium

Both spinach and wheat germ are high in potassium. Wheat germ has 60% more potassium than spinach - spinach has 558mg 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 spinach per 100 grams.

Wheat Germ Spinach
alpha linoleic acid 0.723 G 0.138 G
Total 0.723 G 0.138 G

omega 6s

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

Wheat Germ Spinach
linoleic acid 5.287 G 0.026 G
Total 5.287 G 0.026 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 Spinach (Spinach, raw) .

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FAQ

Does spinach or wheat germ contain more calories in 100 grams?
Wheat germ is high in calories and spinach has 90% less calories than wheat germ - spinach has 23 calories in 100g and wheat germ has 360 calories.

Is spinach or wheat germ better for protein?
Wheat germ is a fantastic source of protein and it has 710% more protein than spinach - spinach has 2.9g of protein per 100 grams and wheat germ has 23.2g of protein.

Does spinach or wheat germ have more carbohydrates?
By weight, wheat germ is high in carbohydrates and spinach has 90% fewer carbohydrates than wheat germ - spinach has 3.6g of carbs for 100g and wheat germ has 51.8g of carbohydrates.

Does spinach or wheat germ contain more calcium?
Spinach is a rich source of calcium and it has 150% more calcium than wheat germ - spinach has 99mg of calcium in 100 grams and wheat germ has 39mg of calcium.

Does spinach or wheat germ contain more iron?
Both spinach and wheat germ are high in iron. Wheat germ has 130% more iron than spinach - spinach has 2.7mg of iron in 100 grams and wheat germ has 6.3mg of iron.

Does spinach or wheat germ contain more potassium?
Both spinach and wheat germ are high in potassium. Wheat germ has 60% more potassium than spinach - spinach has 558mg of potassium in 100 grams and wheat germ has 892mg of potassium.