Whole Wheat Bread vs. Wheat Germ

Nutrition comparison of Whole Wheat 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 whole wheat bread versus wheat germ (100g each) below using 2020 USDA and NIH data[1].

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

  • Both whole wheat bread and wheat germ are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Wheat germ has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Whole wheat bread is an excellent source of calcium.
Detailed nutritional comparison of whole wheat bread and wheat germ 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Wheat Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Wheat Germ src

Calories and Carbs

calories

Both whole wheat bread and wheat germ are high in calories. Wheat germ has 36% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and wheat germ has 360 calories.

For macronutrient ratios, whole wheat bread is lighter in protein, heavier in carbs and lighter in fat compared to wheat germ per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Wheat Germ
Protein 20% 24%
Carbohydrates 65% 54%
Fat 14% 23%
Alcohol ~ ~

carbohydrates

Both whole wheat bread and wheat germ are high in carbohydrates. Wheat germ has 20% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and wheat germ has 51.8g of carbohydrates.

dietary fiber

Both whole wheat bread and wheat germ are high in dietary fiber. Wheat germ has 78% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and wheat germ has 13.2g of dietary fiber.

sugar

Wheat germ has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and wheat germ does not contain significant amounts.



Protein

protein

Both whole wheat bread and wheat germ are high in protein. Wheat germ has 73% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and wheat germ has 23.2g of protein.

Fat

saturated fat

Whole wheat bread and wheat germ contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and wheat germ has 1.7g of saturated fat.

Vitamins

Vitamin C

Whole wheat bread and wheat germ contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.

Vitamin E

Whole wheat bread has more Vitamin E than wheat germ - whole wheat bread has 0.37mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.

Vitamin K

Whole wheat bread and wheat germ contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and wheat germ does not contain significant amounts.

The B Vitamins

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

Whole Wheat Bread Wheat Germ
Thiamin 0.279 MG 1.882 MG
Riboflavin 0.131 MG 0.499 MG
Niacin 4.042 MG 6.813 MG
Pantothenic acid 0.336 MG 2.257 MG
Vitamin B6 0.263 MG 1.3 MG
Folate 75 UG 281 UG

Minerals

calcium

Whole wheat bread is an excellent source of calcium and it has 164% more calcium than wheat germ - whole wheat bread has 103mg of calcium per 100 grams and wheat germ has 39mg of calcium.

iron

Both whole wheat bread and wheat germ are high in iron. Wheat germ has 150% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and wheat germ has 6.3mg of iron.

potassium

Both whole wheat bread and wheat germ are high in potassium. Wheat germ has 288% more potassium than whole wheat bread - whole wheat bread has 230mg 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 whole wheat bread per 100 grams.

Whole Wheat Bread Wheat Germ
alpha linoleic acid 0.205 G 0.723 G
Total 0.205 G 0.723 G

omega 6s

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

Whole Wheat Bread Wheat Germ
other omega 6 0.002 G ~
linoleic acid 1.667 G 5.287 G
Total 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Wheat Germ (Wheat germ, crude) .

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