Buckwheat groats vs Wheat germ: Which Is Healthier?
Buckwheat groats and wheat germ belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare buckwheat groats and wheat germ and help you learn more about their similarities and differences.
Buckwheat groats (Fagopyrum esculentum) are the hulled seeds of the buckwheat plant, which is not related to wheat, despite its name. They are triangular in shape and have a nutty, earthy flavor.
Buckwheat groats are a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. They are also a good source of protein and antioxidants, making them a valuable food for vegetarians and vegans.
Buckwheat groats can be used as a side dish added to soups and stews or ground into flour and used in baking. They are also gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.
Buckwheat groats are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they can be grown in poor soil conditions and are resistant to pests and diseases.
Buckwheat groats is an excellent source of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.
Wheat germ (Triticum aestivum) is a by-product of wheat milling and is derived from the inner part of the wheat kernel.
It is a good source of essential nutrients, including vitamins, minerals, antioxidants, and healthy fats. It is particularly high in vitamin E, folate, and minerals like zinc, magnesium, and phosphorus.
Wheat germ is also a good source of plant-based protein, making it a valuable food for vegetarians and vegans.
It is often used as an ingredient in breakfast cereals, granolas, and baked goods or as a topping for yogurt, oatmeal, and salads. It can also be added to smoothies and other drinks for an extra boost of nutrition.
Wheat germ is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
It also contains Vitamin E, and Vitamin K in a small amount.
Buckwheat groats vs Wheat germ Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing buckwheat groats vs wheat germ.
This comparison will start by comparing the caloric value of buckwheat groats and wheat germ and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Buckwheat groats vs Wheat germ Calories
Most calories in grains come from carbs.
Comparing buckwheat groats vs wheat germ for weight loss, buckwheat groats is slightly lower in calories, with 346 calories per 100 grams, compared to 360 calories per 100 grams of wheat germ.
However, both buckwheat groats and wheat germ can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Buckwheat groats vs Wheat germ Protein
Grains and most grain products, including buckwheat groats and wheat germ, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Wheat germ offers around 50% more protein than buckwheat groats.
Wheat germ has 23.2 grams of protein per 100 grams, while buckwheat groats has 11.7 grams of protein per 100 grams.
Buckwheat groats vs Wheat germ Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in buckwheat groats and wheat germ.
The total amount of carbohydrates is around 31% higher in buckwheat groats than in wheat germ. It has 75 grams per 100 grams, compared to 51.8 grams in wheat germ.
There’s less sugar in wheat germ than in buckwheat groats, 41% precisely.
That said, 100 grams of wheat germ contains 1 grams of sugar, while the same amount of buckwheat groats contains 1.7 grams.
Lastly, let’s take a look at the dietary fiber in buckwheat groats and wheat germ.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 13.2 grams of fiber per 100 grams, wheat germ is a better source of fiber than buckwheat groats which offers 10.3 grams per 100 gram portion.
Buckwheat groats vs Wheat germ Fats
Like most other grains, buckwheat groats and wheat germ are low in fat.
Fats in buckwheat groats and wheat germ are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in buckwheat groats and wheat germ:
- Buckwheat groats: 2.7 grams per 100 grams
- Wheat germ: 9.7 per 100 grams
Speaking of saturated fats, buckwheat groats is 65% lower in saturated fats.
Buckwheat groats and wheat germ contain 0.6 grams and 1.7 grams of saturated fat per 100 grams, respectively.
Buckwheat groats vs Wheat germ Vitamins Content
This section will discuss the vitamin content of buckwheat groats and wheat germ.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Buckwheat groats has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, wheat germ has a higher amount of vitamin E.
Buckwheat groats and wheat germ contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins buckwheat groats and wheat germ contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Buckwheat groats vs Wheat germ Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the buckwheat groats and wheat germ comparison focuses on their mineral content.
Buckwheat groats is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than wheat germ.
Buckwheat groats and wheat germ contain the same amount of fluoride.
Check out the table below to learn how buckwheat groats and wheat germ compare when it comes to mineral content.
The Final Word
This article highlighted the similarities and differences between buckwheat groats and wheat germ.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
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- We cite relevant studies and trusted sources.
- It's regularly updated.
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