Wheat Germ vs. Sunflower Seeds
Nutrition comparison of Wheat Germ and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and sunflower seeds:
- Both wheat germ and sunflower seeds are high in calories, dietary fiber, iron, potassium and protein.
- Sunflower seed is a great source of calcium.
- Wheat germ has more thiamin, however, sunflower seed contains more pantothenic acid.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat germ and sunflower seeds are high in calories. Sunflower seed has 72% more calories than wheat germ - wheat germ has 360 calories per 100 grams and sunflower seed has 619 calories.
For macronutrient ratios, wheat germ is heavier in protein, much heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Sunflower Seeds | |
|---|---|---|
| Protein | 24% | 10% |
| Carbohydrates | 54% | 12% |
| Fat | 23% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and sunflower seed has 60% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both wheat germ and sunflower seeds are high in dietary fiber. Wheat germ has 15% more dietary fiber than sunflower seed - wheat germ has 13.2g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
Protein
protein
Both wheat germ and sunflower seeds are high in protein. Wheat germ has 35% more protein than sunflower seed - wheat germ has 23.2g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and wheat germ has 72% less saturated fat than sunflower seed - wheat germ has 1.7g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than wheat germ - sunflower seed has 1.4mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, however, sunflower seed contains more pantothenic acid. Both wheat germ and sunflower seeds contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Wheat Germ | Sunflower Seeds | |
|---|---|---|
| Thiamin | 1.882 MG | 0.325 MG |
| Riboflavin | 0.499 MG | 0.285 MG |
| Niacin | 6.813 MG | 4.198 MG |
| Pantothenic acid | 2.257 MG | 7.056 MG |
| Vitamin B6 | 1.3 MG | 0.805 MG |
| Folate | 281 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 46% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both wheat germ and sunflower seeds are high in iron. Sunflower seed has a little more iron (9%) than wheat germ by weight - wheat germ has 6.3mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both wheat germ and sunflower seeds are high in potassium. Wheat germ has 82% more potassium than sunflower seed - wheat germ has 892mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Wheat Germ | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.079 G |
| Total | 0.723 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than wheat germ per 100 grams.
| Wheat Germ | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 5.287 G | 37.39 G |
| Total | 5.287 G | 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Wheat Germ g
()
|
Daily Values (%) |
Sunflower Seeds 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 sunflower seeds contain more calories in 100 grams?Both wheat germ and sunflower seeds are high in calories. Sunflower seed has 70% more calories than wheat germ - wheat germ has 360 calories in 100g and sunflower seed has 619 calories.
Does wheat germ or sunflower seeds have more carbohydrates?
By weight, wheat germ is high in carbohydrates and sunflower seed has 60% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does wheat germ or sunflower seeds contain more iron?
Both wheat germ and sunflower seeds are high in iron. Sunflower seed has a little more iron ( 10%) than wheat germ by weight - wheat germ has 6.3mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does wheat germ or sunflower seeds contain more potassium?
Both wheat germ and sunflower seeds are high in potassium. Wheat germ has 80% more potassium than sunflower seed - wheat germ has 892mg of potassium in 100 grams and sunflower seed has 491mg of potassium.