Wheat Germ vs. Yellow Corn
Nutrition comparison of Wheat Germ and Cooked Yellow Corn
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
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat germ and yellow corn:
- Both wheat germ and yellow corn are high in dietary fiber and potassium.
- Wheat germ has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Wheat germ has signficantly more calcium than yellow corn.
- Wheat germ is an excellent source of iron and protein.
- Yellow corn has 7.4 times less saturated fat than wheat germ.
USDA sources for nutritional information: Wheat Germ (Wheat germ, crude) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat germ is high in calories and yellow corn has 73% less calories than wheat germ - wheat germ has 360 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, wheat germ is heavier in protein, much lighter in carbs and heavier in fat compared to yellow corn per calorie. Wheat germ has a macronutrient ratio of 24:54:23 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Germ | Yellow Corn | |
|---|---|---|
| Protein | 24% | 12% |
| Carbohydrates | 54% | 76% |
| Fat | 23% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat germ is high in carbohydrates and yellow corn has 59% less carbohydrates than wheat germ - wheat germ has 51.8g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both wheat germ and yellow corn are high in dietary fiber. Wheat germ has 450% more dietary fiber than yellow corn - wheat germ has 13.2g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Wheat germ has less sugar than yellow corn - yellow corn has 4.5g 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 579% more protein than yellow corn - wheat germ has 23.2g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Yellow corn has 7.4 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than wheat germ - yellow corn has 5.5mg of Vitamin C per 100 grams and wheat germ does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than wheat germ - yellow corn has 13ug of Vitamin A per 100 grams and wheat germ does not contain significant amounts.
Vitamin E
Yellow corn and wheat germ contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and wheat germ does not contain significant amounts.
Vitamin K
Yellow corn and wheat germ contain similar amounts of Vitamin K - yellow corn has 0.4ug 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 | Yellow Corn | |
|---|---|---|
| Thiamin | 1.882 MG | 0.093 MG |
| Riboflavin | 0.499 MG | 0.057 MG |
| Niacin | 6.813 MG | 1.683 MG |
| Pantothenic acid | 2.257 MG | 0.792 MG |
| Vitamin B6 | 1.3 MG | 0.139 MG |
| Folate | 281 UG | 23 UG |
Minerals
calcium
Wheat germ has signficantly more calcium than yellow corn - wheat germ has 39mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Wheat germ is an excellent source of iron and it has 12 times more iron than yellow corn - wheat germ has 6.3mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both wheat germ and yellow corn are high in potassium. Wheat germ has 309% more potassium than yellow corn - wheat germ has 892mg of potassium per 100 grams and yellow corn has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat germ has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Wheat Germ | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.723 G | 0.018 G |
| Total | 0.723 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, wheat germ has more linoleic acid than yellow corn per 100 grams.
| Wheat Germ | Yellow Corn | |
|---|---|---|
| linoleic acid | 5.287 G | 0.586 G |
| Total | 5.287 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Wheat Germ g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn contain more calories in 100 grams?Wheat germ is high in calories and yellow corn has 70% less calories than wheat germ - wheat germ has 360 calories in 100g and yellow corn has 96 calories.
Does wheat germ or yellow corn have more carbohydrates?
By weight, wheat germ is high in carbohydrates and yellow corn has 60% fewer carbohydrates than wheat germ - wheat germ has 51.8g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does wheat germ or yellow corn contain more iron?
Wheat germ is an abundant source of iron and it has 12 times more iron than yellow corn - wheat germ has 6.3mg of iron in 100 grams and yellow corn has 0.45mg of iron.
Does wheat germ or yellow corn contain more potassium?
Both wheat germ and yellow corn are high in potassium. Wheat germ has 310% more potassium than yellow corn - wheat germ has 892mg of potassium in 100 grams and yellow corn has 218mg of potassium.