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  6. Wheat germ, crude vs. Flour

Wheat germ, crude vs. Flour — In-Depth Nutrition Comparison

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How are wheat germ, crude and flour different?

  • Wheat germ, crude has more manganese, zinc, phosphorus, vitamin B6, vitamin B1, selenium, copper, magnesium, fiber, and vitamin B5 than flour.
  • Daily need coverage for manganese for wheat germ, crude is 549% higher.
  • Wheat germ, crude contains 30 times more vitamin B6 than flour. While wheat germ, crude contains 1.3mg of vitamin B6, flour contains only 0.044mg.

Wheat germ, crude and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Wheat germ, crude vs Flour infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 171% 12% 79% 235% 265% 335% 361% 1.6% 1735% 432%
Flour
Flour
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +986.4%
Contains more CalciumCalcium +160%
Contains more PotassiumPotassium +733.6%
Contains more IronIron +34.9%
Contains more CopperCopper +452.8%
Contains more ZincZinc +1655.7%
Contains more PhosphorusPhosphorus +679.6%
Contains more ManganeseManganese +1850.3%
Contains more SeleniumSelenium +133.6%
Contains less SodiumSodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 471% 115% 128% 135% 300% 0% 0% 211%
Flour
Flour
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin B1Vitamin B1 +139.7%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more Vitamin B5Vitamin B5 +415.3%
Contains more Vitamin B6Vitamin B6 +2854.5%
Contains more FolateFolate +53.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.494mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat germ, crude Flour DV% diff.
Manganese 13.301mg 0.682mg 549%
Zinc 12.29mg 0.7mg 105%
Phosphorus 842mg 108mg 105%
Vitamin B6 1.3mg 0.044mg 97%
Vitamin B1 1.882mg 0.785mg 91%
Selenium 79.2µg 33.9µg 82%
Copper 0.796mg 0.144mg 72%
Magnesium 239mg 22mg 52%
Fiber 13.2g 2.7g 42%
Polyunsaturated fat 6.01g 0.413g 37%
Vitamin B5 2.257mg 0.438mg 36%
Protein 23.15g 10.33g 26%
Folate 281µg 183µg 25%
Potassium 892mg 107mg 23%
Iron 6.26mg 4.64mg 20%
Fats 9.72g 0.98g 13%
Carbs 51.8g 76.31g 8%
Saturated fat 1.665g 0.155g 7%
Vitamin B3 6.813mg 5.904mg 6%
Monounsaturated fat 1.365g 0.087g 3%
Calcium 39mg 15mg 2%
Choline 10.4mg 2%
Calories 360kcal 364kcal 0%
Net carbs 38.6g 73.61g N/A
Sugar 0.27g N/A
Sodium 12mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin B2 0.499mg 0.494mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.317mg 0.127mg 0%
Threonine 0.968mg 0.281mg 0%
Isoleucine 0.847mg 0.357mg 0%
Leucine 1.571mg 0.71mg 0%
Lysine 1.468mg 0.228mg 0%
Methionine 0.456mg 0.183mg 0%
Phenylalanine 0.928mg 0.52mg 0%
Valine 1.198mg 0.415mg 0%
Histidine 0.643mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 10% 52% 11% 4%
Protein: 23.15 g
Fats: 9.72 g
Carbs: 51.8 g
Water: 11.12 g
Other: 4.21 g
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +124.1%
Contains more FatsFats +891.8%
Contains more OtherOther +815.2%
Contains more CarbsCarbs +47.3%
~equal in Water ~11.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 66%
Saturated fat: Sat. Fat 1.665 g
Monounsaturated fat: Mono. Fat 1.365 g
Polyunsaturated fat: Poly. Fat 6.01 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +1469%
Contains more Poly. FatPolyunsaturated fat +1355.2%
Contains less Sat. FatSaturated fat -90.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat germ, crude - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168892/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.