Wheat germ vs Full-Fat Soy Flour: How Are They Different?
Although wheat germ and full-fat soy flour belong to different food groups, while wheat germ belong is a grain, and full-fat soy flour belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares wheat germ and full-fat soy flour, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how wheat germ and full-fat soy flour compare specifically.
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.
Full-Fat Soy Flour
Full-fat soy flour is a type of flour made from ground, dehulled soybeans.
It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.
Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.
It can also be used as a protein supplement in smoothies and other plant-based drinks.
In addition to being a nutritious food, full-fat soy flour has been shown to have a number of potential health benefits.
It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.
Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.
It also contains a good amount of Vitamin E and some Vitamin A.
Wheat germ vs Full-Fat Soy Flour Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing wheat germ vs full-fat soy flour.
This comparison will start by comparing the caloric value of wheat germ and full-fat soy flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Wheat germ||Full-Fat Soy Flour|
|Energy||360 kcal||434 kcal|
|Carbs||51.8 g||31.9 g|
|Sugar||0.98 g||7.5 g|
|Fiber||13.2 g||9.6 g|
|Protein||23.2 g||37.8 g|
|Fat||9.72 g||20.6 g|
|Saturated Fat||1.66 g||2.99 g|
Wheat germ vs Full-Fat Soy Flour Calories
Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing wheat germ vs full-fat soy flour for weight loss, wheat germ is slightly lower in calories, with 360 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.
However, both wheat germ and full-fat soy flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Wheat germ vs Full-Fat Soy Flour Protein
Legumes and most legume products, including wheat germ and full-fat soy flour, are important sources of plant-based protein.
Full-Fat Soy Flour offers around 39% more protein than wheat germ.
Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while wheat germ has 23.2 grams of protein per 100 grams.
Wheat germ vs Full-Fat Soy Flour 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 wheat germ and full-fat soy flour.
The total amount of carbohydrates is around 38% higher in wheat germ than in full-fat soy flour. It have 51.8 grams per 100 grams, compared to 31.9 grams in full-fat soy flour.
There’s less sugar in wheat germ than in full-fat soy flour, 86% precisely.
One handful of wheat germ (28 grams) contains 0.3 grams of sugar, while the same amount of full-fat soy flour contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in wheat germ and full-fat soy flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.7 grams of fiber per portion, wheat germ is a better source of fiber than full-fat soy flour which wheat germ offers 2.7 grams per portion.
Wheat germ vs Full-Fat Soy Flour Fats
Like most other grains and legumes, with the exception of lupins and peanuts, wheat germ and full-fat soy flour are low in fat.
Fats in wheat germ and full-fat soy flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in wheat germ and full-fat soy flour:
- Wheat germ: 9.7 grams per 100 grams
- Full-Fat Soy Flour: 20.6 per 100 grams
Speaking of saturated fats, wheat germ is 43% lower in saturated fats.
Wheat germ and full-fat soy flour contain 1.7 grams and 3 grams of saturated fat per 100 grams, respectively.
Wheat germ vs Full-Fat Soy Flour Vitamins Content
This section will discuss the vitamin content of wheat germ and full-fat soy flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Wheat germ has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B9 (Folate), vitamin E, and vitamin K.
However, full-fat soy flour has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).
Wheat germ and full-fat soy flour contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins wheat germ and full-fat soy flour contain side by side, so you can easily compare them.
|Wheat germ||Full-Fat Soy Flour|
|Vitamin A||0||120 IU|
|Vitamin B1 (Thiamine)||1.88 mg||0.581 mg|
|Vitamin B2 (Riboflavin)||0.499 mg||1.16 mg|
|Vitamin B3 (Niacin)||6.81 mg||4.32 mg|
|Vitamin B5 (Pantothenic acid)||2.26 mg||1.59 mg|
|Vitamin B6 (Pyroxidine)||1.3 mg||0.461 mg|
|Vitamin B9 (Folate)||281 µg||345 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.85 mg||1.95 mg|
|Vitamin K||5.9 µg||70 µg|
Wheat germ vs Full-Fat Soy Flour 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 wheat germ and full-fat soy flour comparison focuses on their mineral content.
Wheat germ is a better source of calcium, copper, fluoride, iron, magnesium, potassium, and sodium than full-fat soy flour.
On the other hand, full-fat soy flour is a higher amount of manganese, phosphorus, selenium, and zinc.
Check out the table below to learn how wheat germ and full-fat soy flour compare when it comes to mineral content.
|Wheat germ||Full-Fat Soy Flour|
|Calcium||39 mg||206 mg|
|Copper||0.796 mg||2.92 mg|
|Iron||6.26 mg||6.37 mg|
|Magnesium||239 mg||429 mg|
|Manganese||13.3 mg||2.28 mg|
|Phosphorus||842 mg||494 mg|
|Potassium||892 mg||2520 mg|
|Selenium||79.2 µg||7.5 µg|
|Sodium||12 mg||13 mg|
|Zinc||12.3 mg||3.92 mg|
The Final Word
Wheat germ and full-fat soy flour are highly nutritious and a great addition to a plant-based diet.
Both wheat germ and full-fat soy flour are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?
- Sunflower Seeds vs Pink or Red Lentils: Which Is Better?