Wheat Germ vs. White Rice

Nutrition comparison of Wheat Germ and Cooked White Rice


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

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

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

  • Both white rice and wheat germ are high in calories.
  • Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Wheat germ has signficantly more calcium than white rice.
  • Wheat germ is an excellent source of dietary fiber, iron, potassium and protein.
  • White rice has 28.2 times less saturated fat than wheat germ.
Detailed nutritional comparison of wheat germ and white rice 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 White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Germ src
Image of White Rice src

Here's an infographic summarizing the nutritional differences between wheat germ and white rice. marks particularly rich nutrients.


Calories and Carbs

calories

Both white rice and wheat germ are high in calories. Wheat germ has 177% more calories than white rice - white rice has 130 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 white rice per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for white rice, 8:91:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Germ White Rice
Protein 24% 8%
Carbohydrates 54% 91%
Fat 23% 1%
Alcohol ~ ~

carbohydrates

Wheat germ is high in carbohydrates and white rice has 45% less carbohydrates than wheat germ - white rice has 28.6g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.

dietary fiber

Wheat germ is an excellent source of dietary fiber and it has 43 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.

Protein

protein

Wheat germ is an excellent source of protein and it has 873% more protein than white rice - white rice has 2.4g of protein per 100 grams and wheat germ has 23.2g of protein.

Fat

saturated fat

White rice has 28.2 times less saturated fat than wheat germ - white rice has 0.06g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.

Vitamins

The B Vitamins

Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Wheat Germ White Rice
Thiamin 1.882 MG 0.167 MG
Riboflavin 0.499 MG 0.016 MG
Niacin 6.813 MG 1.835 MG
Pantothenic acid 2.257 MG 0.411 MG
Vitamin B6 1.3 MG 0.05 MG
Folate 281 UG 58 UG

Minerals

calcium

Wheat germ has signficantly more calcium than white rice - white rice has 3mg of calcium per 100 grams and wheat germ has 39mg of calcium.

iron

Wheat germ is an excellent source of iron and it has 320% more iron than white rice - white rice has 1.5mg 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 29 times more potassium than white rice - white rice has 29mg 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 rice per 100 grams.

Wheat Germ White Rice
alpha linoleic acid 0.723 G 0.01 G
Total 0.723 G 0.01 G

omega 6s

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

Wheat Germ White Rice
linoleic acid 5.287 G 0.046 G
Total 5.287 G 0.046 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 White Rice .

Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and White Rice (Rice, white, medium-grain, enriched, cooked) .

Wheat Germ g

()
Daily Values (%)

Cooked White Rice g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does white rice or wheat germ contain more calories in 100 grams?
Both white rice and wheat germ are high in calories. Wheat germ has 180% more calories than white rice - white rice has 130 calories in 100g and wheat germ has 360 calories.

Does white rice or wheat germ have more carbohydrates?
By weight, wheat germ is high in carbohydrates and white rice has 50% fewer carbohydrates than wheat germ - white rice has 28.6g of carbs for 100g and wheat germ has 51.8g of carbohydrates.

Does white rice or wheat germ contain more iron?
Wheat germ is an abundant source of iron and it has 320% more iron than white rice - white rice has 1.5mg of iron in 100 grams and wheat germ has 6.3mg of iron.

Does white rice or wheat germ contain more potassium?
Wheat germ is a rich source of potassium and it has 29 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and wheat germ has 892mg of potassium.