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Wheat germ vs Lentils: Which One is Better for You?

This article explains the key similarities and differences between wheat germ and lentils, foods from the grains and legumes food groups. Read on to learn more about the wheat germ vs lentils comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 8, 2023.

Although wheat germ and lentils belong to different food groups, while wheat germ belong is a grain, and lentils 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 lentils, 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 lentils compare specifically.

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.

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Wheat germ vs Lentils 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 lentils.

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

Wheat germLentils
Energy360 kcal352 kcal
Carbs51.8 g63.4 g
Sugar0.98 g2.03 g
Fiber13.2 g10.7 g
Protein23.2 g24.6 g
Fat9.72 g1.06 g
Saturated Fat1.66 g0.154 g

Wheat germ vs Lentils 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 lentils vs wheat germ for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 360 calories per 100 grams of wheat germ.

However, both wheat germ and lentils 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 Lentils Protein

Legumes and most legume products, including wheat germ and lentils, are important sources of plant-based protein.

Lentils offer around 6% more protein than wheat germ.

Lentils have 24.6 grams of protein per 100 grams, while wheat germ has 23.2 grams of protein per 100 grams.

Wheat germ vs Lentils 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 lentils.

The total amount of carbohydrates is around 18% higher in lentils than in wheat germ. They have 63.4 grams per 100 grams, compared to 51.8 grams in wheat germ.

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There’s less sugar in wheat germ than in lentils, 50% precisely.

One handful of wheat germ (28 grams) contains 0.3 grams of sugar, while the same amount of lentils contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in wheat germ and lentils.

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 lentils which wheat germ offers 3 grams per portion.

Wheat germ vs Lentils Fats

Like most other grains and legumes, with the exception of lupins and peanuts, wheat germ and lentils are low in fat.

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

Total fat in wheat germ and lentils:

  • Wheat germ: 9.7 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 88% lower in saturated fats.

Lentils and wheat germ contain 0.2 grams and 1.7 grams of saturated fat per 100 grams, respectively.

Wheat germ vs Lentils Vitamins Content

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

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 C, and vitamin B9 (Folate).

However, lentils have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Wheat germ and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins wheat germ and lentils contain side by side, so you can easily compare them.

Wheat germLentils
Vitamin A039 IU
Vitamin C04.5 mg
Vitamin D00
Vitamin B1 (Thiamine)1.88 mg0.873 mg
Vitamin B2 (Riboflavin)0.499 mg0.211 mg
Vitamin B3 (Niacin)6.81 mg2.6 mg
Vitamin B5 (Pantothenic acid)2.26 mg2.14 mg
Vitamin B6 (Pyroxidine)1.3 mg0.54 mg
Vitamin B9 (Folate)281 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.85 mg0.49 mg
Vitamin K5.9 µg5 µg

Wheat germ vs Lentils 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 lentils comparison focuses on their mineral content.

Wheat germ is a better source of iron than lentils.

On the other hand, lentils are a higher amount of calcium, copper, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.

Wheat germ and lentils contain the same amount of fluoride.

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

Wheat germLentils
Calcium39 mg35 mg
Copper0.796 mg0.754 mg
Fluoride00
Iron6.26 mg6.51 mg
Magnesium239 mg47 mg
Manganese13.3 mg1.39 mg
Phosphorus842 mg281 mg
Potassium892 mg677 mg
Selenium79.2 µg0.1 µg
Sodium12 mg6 mg
Zinc12.3 mg3.27 mg

The Final Word

Wheat germ and lentils are highly nutritious and a great addition to a plant-based diet.

Both wheat germ and lentils 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.

Sources

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