Wheat germ, crude vs Bread, cracked-wheat
Nutrition comparison per 100 g.
Wheat germ, crude
360 kcal
Bread, cracked-wheat
260 kcal
Calories
360 kcal
260 kcal
Protein
23.2 g
8.7 g
Carbs
51.8 g
49.5 g
Fiber
13.2 g
5.5 g
Fat
9.7 g
3.9 g
Sodium
12 mg
538 mg
Key takeaways
- Bread, cracked-wheat has 28% fewer calories (260 kcal vs 360 kcal).
- Wheat germ, crude has more protein (23.2 g vs 8.7 g).
- Bread, cracked-wheat has more carbs (49.5 g vs 51.8 g).
- Wheat germ, crude has more fiber (13.2 g vs 5.5 g).
- Bread, cracked-wheat has more fat (3.9 g vs 9.7 g).
| Macronutrients | Wheat germ, crude | Bread, cracked-wheat |
|---|---|---|
| Calories | 360 kcal | 260 kcal |
| Protein | 23.2 g | 8.7 g |
| Total Fat | 9.7 g | 3.9 g |
| Total Carbohydrate | 51.8 g | 49.5 g |
| Dietary Fiber | 13.2 g | 5.5 g |
| Water | 11.1 g | 35.8 g |
| Carbohydrates | Wheat germ, crude | Bread, cracked-wheat |
|---|---|---|
| Total Carbohydrate | 51.8 g | 49.5 g |
| Dietary Fiber | 13.2 g | 5.5 g |
| Fats & Fatty Acids | Wheat germ, crude | Bread, cracked-wheat |
|---|---|---|
| Total Fat | 9.7 g | 3.9 g |
| Saturated Fat | 1.7 g | 0.9 g |
| Monounsaturated Fat | 1.4 g | 1.9 g |
| Polyunsaturated Fat | 6.0 g | 0.7 g |
| Omega-3 Fatty Acids | 723.0 mg | 33.0 mg |
| Omega-6 Fatty Acids | 5,287.0 mg | 648.0 mg |
| Protein & Amino Acids | Wheat germ, crude | Bread, cracked-wheat |
|---|---|---|
| Protein | 23.2 g | 8.7 g |
| Histidine | 643.0 mg | 193.0 mg |
| Isoleucine | 847.0 mg | 338.0 mg |
| Leucine | 1,571.0 mg | 606.0 mg |
| Lysine | 1,468.0 mg | 244.0 mg |
| Methionine | 456.0 mg | 148.0 mg |
| Phenylalanine | 928.0 mg | 419.0 mg |
| Threonine | 968.0 mg | 261.0 mg |
| Tryptophan | 317.0 mg | 112.0 mg |
| Valine | 1,198.0 mg | 387.0 mg |
| Alanine | 1,477.0 mg | 306.0 mg |
| Arginine | 1,867.0 mg | 348.0 mg |
| Aspartic Acid | 2,070.0 mg | 433.0 mg |
| Cystine | 458.0 mg | 190.0 mg |
| Glutamic Acid | 3,995.0 mg | 2,770.0 mg |
| Glycine | 1,424.0 mg | 321.0 mg |
| Proline | 1,231.0 mg | 922.0 mg |
| Serine | 1,102.0 mg | 417.0 mg |
| Tyrosine | 704.0 mg | 253.0 mg |
| Vitamins | Wheat germ, crude | Bread, cracked-wheat |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | ~ |
| Thiamin (B1) | 1.9 mg | 0.4 mg |
| Riboflavin (B2) | 0.5 mg | 0.2 mg |
| Niacin (B3) | 6.8 mg | 3.7 mg |
| Vitamin B6 | 1.3 mg | 0.3 mg |
| Folate (B9) | 281.0 mcg | 61.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 2.3 mg | 0.5 mg |
| Minerals | Wheat germ, crude | Bread, cracked-wheat |
|---|---|---|
| Calcium | 39.0 mg | 43.0 mg |
| Iron | 6.3 mg | 2.8 mg |
| Magnesium | 239.0 mg | 52.0 mg |
| Phosphorus | 842.0 mg | 153.0 mg |
| Potassium | 892.0 mg | 177.0 mg |
| Sodium | 12.0 mg | 538.0 mg |
| Zinc | 12.3 mg | 1.2 mg |
| Copper | 0.8 mg | 0.2 mg |
| Manganese | 13.3 mg | 1.4 mg |
| Selenium | 79.2 mcg | 25.3 mcg |
| Sterols | Wheat germ, crude | Bread, cracked-wheat |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Wheat germ, crude | Bread, cracked-wheat |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 4.2 g | 2.1 g |
Frequently asked questions
Which has fewer calories, Wheat germ, crude or Bread, cracked-wheat?
Bread, cracked-wheat has fewer calories: 360 kcal for Wheat germ, crude vs 260 kcal for Bread, cracked-wheat per 100 g.
Which has more protein, Wheat germ, crude or Bread, cracked-wheat?
Wheat germ, crude has more protein: 23.2 g for Wheat germ, crude vs 8.7 g for Bread, cracked-wheat per 100 g.
Which has more fiber, Wheat germ, crude or Bread, cracked-wheat?
Wheat germ, crude has more fiber: 13.2 g for Wheat germ, crude vs 5.5 g for Bread, cracked-wheat per 100 g.
Is Wheat germ, crude or Bread, cracked-wheat healthier?
Bread, cracked-wheat is lower in calories, and Wheat germ, crude is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.