Vital wheat gluten vs Wheat germ: What’s The Difference?

Vital wheat gluten 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 vital wheat gluten and wheat germ and help you learn more about their similarities and differences.

Vital wheat gluten

Vital wheat gluten, also known as wheat gluten (Triticum aestivum), is a plant-based protein derived from wheat.

It is a rich source of micro and micronutrients, including essential amino acids, vitamins such as B-vitamins and minerals like iron, zinc, and magnesium.

Consuming vital wheat gluten has been linked to a variety of health benefits, including improved digestion, weight management, and muscle development. It is also a good source of protein for vegetarians and vegans. It can also be used as a meat substitute.

It is also beneficial for gluten sensitivity as it is gluten-free. Still, it is derived from wheat and contains gluten, so people with celiac disease should avoid it.

Vital wheat gluten is not an excellent source of any particular vitamin.

Wheat germ

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.

Vital wheat gluten 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 vital wheat gluten vs wheat germ.

This comparison will start by comparing the caloric value of vital wheat gluten and wheat germ and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Vital wheat gluten vs Wheat germ Calories

Most calories in grains come from carbs.

Comparing wheat germ vs vital wheat gluten for weight loss, wheat germ is slightly lower in calories, with 360 calories per 100 grams, compared to 370 calories per 100 grams of vital wheat gluten.

However, both vital wheat gluten 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.

Vital wheat gluten vs Wheat germ Protein

Grains and most grain products, including vital wheat gluten 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.

Vital wheat gluten offers around 69% more protein than wheat germ.

Vital wheat gluten has 75.2 grams of protein per 100 grams, while wheat germ has 23.2 grams of protein per 100 grams.

Vital wheat gluten 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 vital wheat gluten and wheat germ.

The total amount of carbohydrates is around 73% higher in wheat germ than in vital wheat gluten. It has 51.8 grams per 100 grams, compared to 13.8 grams in vital wheat gluten.

There’s less sugar in vital wheat gluten than in wheat germ, 100% precisely.

That said, 100 grams of vital wheat gluten 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 vital wheat gluten 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 vital wheat gluten which offers 0.6 grams per 100 gram portion.

Vital wheat gluten vs Wheat germ Fats

Like most other grains, vital wheat gluten and wheat germ are low in fat.

Fats in vital wheat gluten and wheat germ are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in vital wheat gluten and wheat germ:

• Vital wheat gluten: 1.9 grams per 100 grams
• Wheat germ: 9.7 per 100 grams

Speaking of saturated fats, vital wheat gluten is 82% lower in saturated fats.

Vital wheat gluten and wheat germ contain 0.3 grams and 1.7 grams of saturated fat per 100 grams, respectively.

Vital wheat gluten vs Wheat germ Vitamins Content

This section will discuss the vitamin content of vital wheat gluten and wheat germ.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Vital wheat gluten 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.

Vital wheat gluten 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 vital wheat gluten and wheat germ contain side by side, so you can easily compare them.

Vital wheat gluten 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 vital wheat gluten and wheat germ comparison focuses on their mineral content.

Vital wheat gluten is a better source of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than wheat germ.

On the other hand, wheat germ is a higher amount of calcium, and sodium.

Vital wheat gluten and wheat germ contain the same amount of fluoride.

Check out the table below to learn how vital wheat gluten and wheat germ compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between vital wheat gluten 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.