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.
Detailed nutritional comparison of wheat germ and yellow corn 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Germ src
Image of Yellow Corn src

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 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 Yellow Corn .

Note: The specific food items compared are: Wheat Germ (Wheat germ, crude) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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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.

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