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  6. Wheat germ, crude vs. Quinoa

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

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A recap on the differences between wheat germ, crude and quinoa

  • Wheat germ, crude is higher than quinoa in manganese, vitamin B1, selenium, zinc, phosphorus, vitamin B6, copper, folate, iron, and magnesium.
  • Wheat germ, crude covers your daily manganese needs 551% more than quinoa.
  • Wheat germ, crude contains 28 times more selenium than quinoa. While wheat germ, crude contains 79.2µg of selenium, quinoa contains only 2.8µg.

Food varieties used in this article are Wheat germ, crude and Quinoa, cooked.

Infographic

Wheat germ, crude vs Quinoa 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 171% 12% 79% 235% 265% 335% 361% 1.6% 1735% 432%
Quinoa
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +273.4%
Contains more CalciumCalcium +129.4%
Contains more PotassiumPotassium +418.6%
Contains more IronIron +320.1%
Contains more CopperCopper +314.6%
Contains more ZincZinc +1027.5%
Contains more PhosphorusPhosphorus +453.9%
Contains more ManganeseManganese +2007.9%
Contains more SeleniumSelenium +2728.6%
Contains less SodiumSodium -41.7%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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%
Quinoa
Quinoa
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin B1Vitamin B1 +1658.9%
Contains more Vitamin B2Vitamin B2 +353.6%
Contains more Vitamin B3Vitamin B3 +1553.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +956.9%
Contains more FolateFolate +569%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat germ, crude Quinoa DV% diff.
Manganese 13.301mg 0.631mg 551%
Vitamin B1 1.882mg 0.107mg 148%
Selenium 79.2µg 2.8µg 139%
Zinc 12.29mg 1.09mg 102%
Phosphorus 842mg 152mg 99%
Vitamin B6 1.3mg 0.123mg 91%
Copper 0.796mg 0.192mg 67%
Iron 6.26mg 1.49mg 60%
Folate 281µg 42µg 60%
Vitamin B5 2.257mg 45%
Magnesium 239mg 64mg 42%
Fiber 13.2g 2.8g 42%
Vitamin B3 6.813mg 0.412mg 40%
Protein 23.15g 4.4g 38%
Polyunsaturated fat 6.01g 1.078g 33%
Vitamin B2 0.499mg 0.11mg 30%
Potassium 892mg 172mg 21%
Calories 360kcal 120kcal 12%
Fats 9.72g 1.92g 12%
Carbs 51.8g 21.3g 10%
Starch 17.63g 7%
Saturated fat 1.665g 0.231g 7%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Calcium 39mg 17mg 2%
Monounsaturated fat 1.365g 0.528g 2%
Protein per 100 calories 6.4g 3.7g N/A
Calories per 10 g protein 156kcal 273kcal N/A
Weight per 100 calories 28g 83g N/A
Unsaturated / Saturated Fat ratio 4.4 7 N/A
Net carbs 38.6g 18.5g N/A
Sugar 0.87g N/A
Sodium 12mg 7mg 0%
Tryptophan 0.317mg 0.052mg 0%
Threonine 0.968mg 0.131mg 0%
Isoleucine 0.847mg 0.157mg 0%
Leucine 1.571mg 0.261mg 0%
Lysine 1.468mg 0.239mg 0%
Methionine 0.456mg 0.096mg 0%
Phenylalanine 0.928mg 0.185mg 0%
Valine 1.198mg 0.185mg 0%
Histidine 0.643mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

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
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +426.1%
Contains more FatsFats +406.3%
Contains more CarbsCarbs +143.2%
Contains more OtherOther +446.8%
Contains more WaterWater +544%

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +158.5%
Contains more Poly. FatPolyunsaturated fat +457.5%
Contains less Sat. FatSaturated fat -86.1%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.