Cornstarch vs Wheat germ: Difference & Similarities
Cornstarch 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 cornstarch and wheat germ and help you learn more about their similarities and differences.
Cornstarch (Zea mays) is a type of carbohydrate derived from the endosperm of the corn kernel.
It is a good source of energy, providing a high amount of carbohydrates and small amounts of protein, vitamins, and minerals. It is pure starch and has a very low nutritional value compared to whole-grain cornmeal.
Cornstarch is commonly used as a thickening agent in cooking and baking, as it can absorb liquids and increase the viscosity of sauces, gravies, and puddings. It is also used as a coating for fried foods to provide a crisp texture. It is a gluten-free ingredient and can be used as a thickener for people with gluten sensitivity or celiac disease.
Cornstarch is typically used in small amounts and is not a significant source of nutrition in the diet. It is often used as a thickener in combination with other ingredients, and when consumed in moderation, it can be included as part of a healthy diet.
Cornstarch is not an excellent source of any particular vitamin.
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.
Cornstarch 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 cornstarch vs wheat germ.
This comparison will start by comparing the caloric value of cornstarch and wheat germ and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||381 kcal||360 kcal|
|Carbs||91.3 g||51.8 g|
|Sugar||0 g||0.98 g|
|Fiber||0.9 g||13.2 g|
|Protein||0.26 g||23.2 g|
|Fat||0.05 g||9.72 g|
|Saturated Fat||0.009 g||1.66 g|
Cornstarch vs Wheat germ Calories
Most calories in grains come from carbs.
Comparing wheat germ vs cornstarch for weight loss, wheat germ is slightly lower in calories, with 360 calories per 100 grams, compared to 381 calories per 100 grams of cornstarch.
However, both cornstarch 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.
Cornstarch vs Wheat germ Protein
Grains and most grain products, including cornstarch 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 99% more protein than cornstarch.
Wheat germ has 23.2 grams of protein per 100 grams, while cornstarch has 0.3 grams of protein per 100 grams.
Cornstarch 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 cornstarch and wheat germ.
The total amount of carbohydrates is around 43% higher in cornstarch than in wheat germ. It has 91.3 grams per 100 grams, compared to 51.8 grams in wheat germ.
There’s less sugar in cornstarch than in wheat germ, 100% precisely.
That said, 100 grams of cornstarch contains 0 grams of sugar, while the same amount of wheat germ contains 1 grams.
Lastly, let’s take a look at the dietary fiber in cornstarch 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 cornstarch which offers 0.9 grams per 100 gram portion.
Cornstarch vs Wheat germ Fats
Like most other grains, cornstarch and wheat germ are low in fat.
Fats in cornstarch and wheat germ are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in cornstarch and wheat germ:
- Cornstarch: 0.1 grams per 100 grams
- Wheat germ: 9.7 per 100 grams
Speaking of saturated fats, cornstarch is 100% lower in saturated fats.
Cornstarch and wheat germ contain 0 grams and 1.7 grams of saturated fat per 100 grams, respectively.
Cornstarch vs Wheat germ Vitamins Content
This section will discuss the vitamin content of cornstarch and wheat germ.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Cornstarch has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Cornstarch 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 cornstarch and wheat germ contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)||0||1.88 mg|
|Vitamin B2 (Riboflavin)||0||0.499 mg|
|Vitamin B3 (Niacin)||0||6.81 mg|
|Vitamin B5 (Pantothenic acid)||0||2.26 mg|
|Vitamin B6 (Pyroxidine)||0||1.3 mg|
|Vitamin B9 (Folate)||0||281 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0||0.85 mg|
|Vitamin K||0||5.9 µg|
Cornstarch 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 cornstarch and wheat germ comparison focuses on their mineral content.
Cornstarch is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than wheat germ.
Cornstarch and wheat germ contain the same amount of fluoride.
Check out the table below to learn how cornstarch and wheat germ compare when it comes to mineral content.
|Calcium||2 mg||39 mg|
|Copper||0.05 mg||0.796 mg|
|Iron||0.47 mg||6.26 mg|
|Magnesium||3 mg||239 mg|
|Manganese||0.053 mg||13.3 mg|
|Phosphorus||13 mg||842 mg|
|Potassium||3 mg||892 mg|
|Selenium||2.8 µg||79.2 µg|
|Sodium||9 mg||12 mg|
|Zinc||0.06 mg||12.3 mg|
The Final Word
This article highlighted the similarities and differences between cornstarch 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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