Wheat Germ vs. Sweet Potatoes
Nutrition comparison of Wheat Germ and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat germ
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and sweet potatoes:
- Both sweet potatoes and wheat germ are high in dietary fiber and potassium.
- Sweet potato has 91.5 times less saturated fat than wheat germ.
- Sweet potato is an excellent source of Vitamin A.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of iron and protein.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and sweet potato has 76% less calories than wheat germ - sweet potato has 86 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, wheat germ is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Sweet Potatoes | |
|---|---|---|
| Protein | 24% | 7% |
| Carbohydrates | 54% | 92% |
| Fat | 23% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and sweet potato has 61% less carbohydrates than wheat germ - sweet potato has 20.1g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.
dietary fiber
Both sweet potatoes and wheat germ are high in dietary fiber. Wheat germ has 340% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.
sugar
Wheat germ has less sugar than sweet potato - sweet potato has 4.2g 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 13 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
Sweet potato has 91.5 times less saturated fat than wheat germ - sweet potato has 0.02g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than wheat germ - sweet potato has 2.4mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than wheat germ - sweet potato has 709ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Sweet potatoes and wheat germ contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Sweet potatoes and wheat germ contain similar amounts of Vitamin K - sweet potato has 1.8ug 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, Vitamin B6 and folate.
| Wheat Germ | Sweet Potatoes | |
|---|---|---|
| Thiamin | 1.882 MG | 0.078 MG |
| Riboflavin | 0.499 MG | 0.061 MG |
| Niacin | 6.813 MG | 0.557 MG |
| Pantothenic acid | 2.257 MG | 0.8 MG |
| Vitamin B6 | 1.3 MG | 0.209 MG |
| Folate | 281 UG | 11 UG |
Minerals
calcium
Wheat germ has 30% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 926% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Both sweet potatoes and wheat germ are high in potassium. Wheat germ has 165% more potassium than sweet potato - sweet potato has 337mg 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 sweet potato per 100 grams.
| Wheat Germ | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.001 G |
| Total | 0.723 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than sweet potato per 100 grams.
| Wheat Germ | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 5.287 G | 0.013 G |
| Total | 5.287 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Wheat Germ g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or wheat germ contain more calories in 100 grams?Wheat germ is high in calories and sweet potato has 80% less calories than wheat germ - sweet potato has 86 calories in 100g and wheat germ has 360 calories.
Does sweet potatoes or wheat germ have more carbohydrates?
By weight, wheat germ is high in carbohydrates and sweet potato has 60% fewer carbohydrates than wheat germ - sweet potato has 20.1g of carbs for 100g and wheat germ has 51.8g of carbohydrates.
Does sweet potatoes or wheat germ contain more iron?
Wheat germ is an abundant source of iron and it has 930% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does sweet potatoes or wheat germ contain more potassium?
Both sweet potatoes and wheat germ are high in potassium. Wheat germ has 170% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and wheat germ has 892mg of potassium.