White Bread vs. Wheat Germ
Nutrition comparison of White Bread and Wheat Germ
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
wheat germ
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and wheat germ:
- Both white bread and wheat germ are high in calories, carbohydrates, dietary fiber, iron and protein.
- Wheat germ has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ is an excellent source of potassium.
- White bread has 62% less saturated fat than wheat germ.
- White bread is an excellent source of calcium.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and wheat germ are high in calories. Wheat germ has 51% more calories than white bread - white bread has 238 calories per 100 grams and wheat germ has 360 calories.
For macronutrient ratios, white bread is lighter in protein, heavier in carbs and lighter in fat compared to wheat germ per calorie. White bread has a macronutrient ratio of 18:74:8 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Wheat Germ | |
|---|---|---|
| Protein | 18% | 24% |
| Carbohydrates | 74% | 54% |
| Fat | 8% | 23% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and wheat germ are high in carbohydrates. Wheat germ has 18% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.
dietary fiber
Both white bread and wheat germ are high in dietary fiber. Wheat germ has 43% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.
sugar
Wheat germ has less sugar than white bread - white bread has 5g of sugar per 100 grams and wheat germ does not contain significant amounts.
Protein
protein
Both white bread and wheat germ are high in protein. Wheat germ has 117% more protein than white bread - white bread has 10.7g of protein per 100 grams and wheat germ has 23.2g of protein.
Fat
saturated fat
White bread has 62% less saturated fat than wheat germ - white bread has 0.63g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.
trans fat
Both white bread and wheat germ are low in trans fat - white bread has 0.03g of trans fat per 100 grams and wheat germ does not contain significant amounts.
Vitamins
Vitamin A
White bread and wheat germ contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than wheat germ - white bread has 0.38mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
White bread has more Vitamin K than wheat germ - white bread has 7.7ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.
The B Vitamins
Wheat germ has more thiamin, pantothenic acid, Vitamin B6 and folate. Both white bread and wheat germ contain significant amounts of riboflavin and niacin.
| White Bread | Wheat Germ | |
|---|---|---|
| Thiamin | 0.51 MG | 1.882 MG |
| Riboflavin | 0.255 MG | 0.499 MG |
| Niacin | 4.455 MG | 6.813 MG |
| Pantothenic acid | 0.455 MG | 2.257 MG |
| Vitamin B6 | 0.08 MG | 1.3 MG |
| Folate | 127 UG | 281 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 16 times more calcium than wheat germ - white bread has 684mg of calcium per 100 grams and wheat germ has 39mg of calcium.
iron
Both white bread and wheat germ are high in iron. Wheat germ has 28% more iron than white bread - white bread has 4.9mg of iron per 100 grams and wheat germ has 6.3mg of iron.
potassium
Wheat germ is an excellent source of potassium and it has 602% more potassium than white bread - white bread has 127mg 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 white bread per 100 grams.
| White Bread | Wheat Germ | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.723 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.723 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than white bread per 100 grams.
| White Bread | Wheat Germ | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 5.287 G |
| Total | 0.881 G | 5.287 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: White Bread (Bread, white wheat) and Wheat Germ (Wheat germ, crude) .
White Bread 108g
(
cup
)
|
Daily Values (%) |
Wheat Germ 115g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 257KCAL 13% |
|
5% | calories | 61% |
|
414KCAL 21% | |
| 47G 19% |
|
5% | carbohydrates | 28% |
|
60G 24% | |
| 9.9G 40% |
|
5% | dietary fiber | 52% |
|
15G 61% | |
| 5.4G | >999% | sugar | 5% | ||||
| 2.3G 4% |
|
5% | total fat | 378% |
|
11G 18% | |
| 0.68G 4% |
|
5% | saturated fat | 179% |
|
1.9G 11% | |
| 0.42G | 5% | monounsaturated fat | 281% | 1.6G | |||
| 1.1G | 5% | polyunsaturated fat | 527% | 6.9G | |||
| 0.03G | >999% | trans fat | 5% | ||||
| 516MG 34% |
|
>999% | sodium | 5% |
|
14MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.3UG 0.2% |
|
>999% | Vitamin A | 5% |
|
||
| 739MG 74% |
|
>999% | calcium | 5% |
|
45MG 5% | |
| 5.3MG 29% |
|
5% | iron | 36% |
|
7.2MG 40% | |
| 28MG 9% |
|
5% | magnesium | 882% |
|
275MG 89% | |
| 137MG 6% |
|
5% | potassium | 649% |
|
1026MG 45% | |
| 0.55MG 50% |
|
5% | thiamin (Vit B1) | 300% |
|
2.2MG 197% | |
| 0.28MG 25% |
|
5% | riboflavin (Vit B2) | 104% |
|
0.57MG 52% | |
| 4.8MG 34% |
|
5% | niacin (Vit B3) | 62% |
|
7.8MG 56% | |
| 0.09MG 7% |
|
5% | Vitamin B6 | >999% |
|
1.5MG 115% | |
| 0.49MG 10% |
|
5% | pantothenic acid (Vit B5) | 431% |
|
2.6MG 52% | |
| 137UG 34% |
|
5% | folate (Vit B9) | 136% |
|
323UG 81% | |
| 0.41MG 3% |
|
>999% | Vitamin E | 5% |
|
||
| 8.3UG 9% |
|
>999% | Vitamin K | 5% |
|
||
| 12G 23% |
|
5% | protein | 125% |
|
27G 53% | |
| 8.7MG 2% |
|
>999% | choline | 5% |
|
||
| 0.16MG 13% |
|
5% | copper | 475% |
|
0.92MG 76% | |
| 0.68MG 38% |
|
5% | manganese | >999% |
|
15MG 850% | |
| 111MG 16% |
|
5% | phosphorus | 772% |
|
968MG 138% | |
| 17UG 32% |
|
5% | selenium | 435% |
|
91UG 166% | |
| 1MG 13% |
|
5% | zinc | >999% |
|
14MG 177% | |
| 43G | 231% | Water | 5% | 13G | |||
| 29G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol. |
|||||||
FAQ
Does white bread or wheat germ contain more calories in 100 grams?Both white bread and wheat germ are high in calories. Wheat germ has 50% more calories than white bread - white bread has 238 calories in 100g and wheat germ has 360 calories.
Does white bread or wheat germ have more carbohydrates?
By weight, both white bread and wheat germ are high in carbohydrates. wheat germ has 20% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and wheat germ has 51.8g of carbohydrates.
Does white bread or wheat germ contain more calcium?
White bread is a rich source of calcium and it has 16 times more calcium than wheat germ - white bread has 684mg of calcium in 100 grams and wheat germ has 39mg of calcium.
Does white bread or wheat germ contain more iron?
Both white bread and wheat germ are high in iron. Wheat germ has 30% more iron than white bread - white bread has 4.9mg of iron in 100 grams and wheat germ has 6.3mg of iron.
Does white bread or wheat germ contain more potassium?
Wheat germ is a rich source of potassium and it has 600% more potassium than white bread - white bread has 127mg of potassium in 100 grams and wheat germ has 892mg of potassium.