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  6. Wheat germ oil vs. Vegetable oil

Wheat germ oil vs. Vegetable oil — In-Depth Nutrition Comparison

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Summary of differences between wheat germ oil and vegetable oil

  • Wheat germ oil has more vitamin E and polyunsaturated fat; however, vegetable oil is higher in monounsaturated fat.
  • Wheat germ oil covers your daily need for vitamin E, 897% more than vegetable oil.
  • Wheat germ oil has 100 times more choline than vegetable oil. While wheat germ oil has 20mg of choline, vegetable oil has only 0.2mg.
  • Vegetable oil has less saturated fat.

These are the specific foods used in this comparison Oil, wheat germ and Oil, corn, peanut, and olive.

Infographic

Wheat germ oil vs Vegetable oil infographic
Infographic link

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
~equal in Magnesium ~0mg
~equal in Calcium ~0mg
~equal in Potassium ~0mg
~equal in Copper ~0mg
~equal in Phosphorus ~0mg
~equal in Sodium ~0mg
~equal in Manganese ~0mg
~equal in Selenium ~0µg

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 Choline Choline 0% 0% 2988% 0% 0% 0% 0% 0% 0% 0% 62% 0% 11%
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 Choline Choline 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin EVitamin E +910.8%
Contains more Vitamin KVitamin K +17.6%
Contains more CholineCholine +9900%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Wheat germ oil Vegetable oil DV% diff.
Vitamin E 149.4mg 14.78mg 897%
Polyunsaturated fat 61.7g 33.033g 191%
Monounsaturated fat 15.1g 48.033g 82%
Saturated fat 18.8g 14.367g 20%
Choline 20mg 0.2mg 4%
Vitamin K 24.7µg 21µg 3%
Iron 0mg 0.13mg 2%
Calories 884kcal 884kcal 0%
Fats 100g 100g 0%
Zinc 0mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
~equal in Protein ~0g
~equal in Fats ~100g
~equal in Carbs ~0g
~equal in Water ~0g
~equal in Other ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 16% 65%
Saturated fat: Sat. Fat 18.8 g
Monounsaturated fat: Mono. Fat 15.1 g
Polyunsaturated fat: Poly. Fat 61.7 g
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains more Poly. FatPolyunsaturated fat +86.8%
Contains less Sat. FatSaturated fat -23.6%
Contains more Mono. FatMonounsaturated fat +218.1%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171014/nutrients
  2. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.