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Wheat germ vs Pink or Red Lentils: How Are They Different?

This article explains the key similarities and differences between wheat germ and pink or red lentils, foods from the grains and legumes food groups. Read on to learn more about the wheat germ vs pink or red lentils comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 8, 2023.

Although wheat germ and pink or red lentils belong to different food groups, while wheat germ belong is a grain, and pink or red 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 pink or red 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 pink or red 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.

Pink or Red Lentils

Pink or red lentils (Lens culinaris) are a type of legume native to Southwest Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.

Pink and red lentils are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lentil soup, curry, and all types of salads.

In addition to being a nutritious food, pink and red lentils have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Pink or Red Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B6 (Pyroxidine), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Wheat germ vs Pink or Red 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 pink or red lentils.

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

Wheat germPink or Red Lentils
Energy360 kcal358 kcal
Carbs51.8 g63.1 g
Sugar0.98 g7.5 g
Fiber13.2 g10.8 g
Protein23.2 g23.9 g
Fat9.72 g2.17 g
Saturated Fat1.66 g0.379 g

Wheat germ vs Pink or Red 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 pink or red lentils vs wheat germ for weight loss, pink or red lentils are slightly lower in calories, with 358 calories per 100 grams, compared to 360 calories per 100 grams of wheat germ.

However, both wheat germ and pink or red 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 Pink or Red Lentils Protein

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

Pink or Red Lentils offer around 3% more protein than wheat germ.

Pink or Red Lentils have 23.9 grams of protein per 100 grams, while wheat germ has 23.2 grams of protein per 100 grams.

Wheat germ vs Pink or Red 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 pink or red lentils.

The total amount of carbohydrates is around 18% higher in pink or red lentils than in wheat germ. They have 63.1 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 pink or red lentils, 86% precisely.

One handful of wheat germ (28 grams) contains 0.3 grams of sugar, while the same amount of pink or red lentils contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in wheat germ and pink or red 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 pink or red lentils which wheat germ offers 3 grams per portion.

Wheat germ vs Pink or Red Lentils Fats

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

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

Total fat in wheat germ and pink or red lentils:

  • Wheat germ: 9.7 grams per 100 grams
  • Pink or Red Lentils: 2.2 per 100 grams

Speaking of saturated fats, pink or red lentils are 76% lower in saturated fats.

Pink or Red Lentils and wheat germ contain 0.4 grams and 1.7 grams of saturated fat per 100 grams, respectively.

Wheat germ vs Pink or Red Lentils Vitamins Content

This section will discuss the vitamin content of wheat germ and pink or red 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, vitamin E, and vitamin K.

However, pink or red lentils have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

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

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

Wheat germPink or Red Lentils
Vitamin A058 IU
Vitamin C01.7 mg
Vitamin D00
Vitamin B1 (Thiamine)1.88 mg0.51 mg
Vitamin B2 (Riboflavin)0.499 mg0.106 mg
Vitamin B3 (Niacin)6.81 mg1.5 mg
Vitamin B5 (Pantothenic acid)2.26 mg0.348 mg
Vitamin B6 (Pyroxidine)1.3 mg0.403 mg
Vitamin B9 (Folate)281 µg204 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.85 mg1.95 mg
Vitamin K5.9 µg70 µg

Wheat germ vs Pink or Red 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 pink or red lentils comparison focuses on their mineral content.

Wheat germ is a better source of calcium, copper, fluoride, and iron than pink or red lentils.

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

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

Wheat germPink or Red Lentils
Calcium39 mg48 mg
Copper0.796 mg1.3 mg
Fluoride02.2 µg
Iron6.26 mg7.39 mg
Magnesium239 mg59 mg
Manganese13.3 mg1.72 mg
Phosphorus842 mg294 mg
Potassium892 mg668 mg
Selenium79.2 µg0
Sodium12 mg7 mg
Zinc12.3 mg3.6 mg

The Final Word

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

Both wheat germ and pink or red 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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