Wheat germ vs Tofu Yogurt: Which Is Healthier?
Although wheat germ and tofu yogurt belong to different food groups, while wheat germ belong is a grain, and tofu yogurt 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 tofu yogurt, 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 tofu yogurt 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.
Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.
Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.
Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.
In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.
Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.
Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.
Tofu Yogurt is not an excellent source of any particular vitamin.
However, it also contains Vitamin B1 (Thiamine) in a small amount.
Wheat germ vs Tofu Yogurt 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 tofu yogurt.
This comparison will start by comparing the caloric value of wheat germ and tofu yogurt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Wheat germ||Tofu Yogurt|
|Energy||360 kcal||94 kcal|
|Carbs||51.8 g||16 g|
|Sugar||0.98 g||1.24 g|
|Fiber||13.2 g||0.2 g|
|Protein||23.2 g||3.5 g|
|Fat||9.72 g||1.8 g|
|Saturated Fat||1.66 g||0.259 g|
Wheat germ vs Tofu Yogurt 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 tofu yogurt vs wheat germ for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 360 calories per 100 grams of wheat germ.
However, both wheat germ and tofu yogurt 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 Tofu Yogurt Protein
Legumes and most legume products, including wheat germ and tofu yogurt, are important sources of plant-based protein.
Wheat germ offers around 85% more protein than tofu yogurt.
Wheat germ has 23.2 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.
Wheat germ vs Tofu Yogurt 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 tofu yogurt.
The total amount of carbohydrates is around 69% higher in wheat germ than in tofu yogurt. It have 51.8 grams per 100 grams, compared to 16 grams in tofu yogurt.
One handful of wheat germ and tofu yogurt (28 grams) contains 0.3 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in wheat germ and tofu yogurt.
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 tofu yogurt which wheat germ offers 0.1 grams per portion.
Wheat germ vs Tofu Yogurt Fats
Like most other grains and legumes, with the exception of lupins and peanuts, wheat germ and tofu yogurt are low in fat.
Fats in wheat germ and tofu yogurt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in wheat germ and tofu yogurt:
- Wheat germ: 9.7 grams per 100 grams
- Tofu Yogurt: 1.8 per 100 grams
Speaking of saturated fats, tofu yogurt is 82% lower in saturated fats.
Tofu Yogurt and wheat germ contain 0.3 grams and 1.7 grams of saturated fat per 100 grams, respectively.
Wheat germ vs Tofu Yogurt Vitamins Content
This section will discuss the vitamin content of wheat germ and tofu yogurt.
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, and vitamin C.
However, tofu yogurt 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.
Wheat germ and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins wheat germ and tofu yogurt contain side by side, so you can easily compare them.
|Wheat germ||Tofu Yogurt|
|Vitamin A||0||33 IU|
|Vitamin C||0||2.5 mg|
|Vitamin B1 (Thiamine)||1.88 mg||0.06 mg|
|Vitamin B2 (Riboflavin)||0.499 mg||0.02 mg|
|Vitamin B3 (Niacin)||6.81 mg||0.24 mg|
|Vitamin B5 (Pantothenic acid)||2.26 mg||0|
|Vitamin B6 (Pyroxidine)||1.3 mg||0.02 mg|
|Vitamin B9 (Folate)||281 µg||6 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.85 mg||0.31 mg|
|Vitamin K||5.9 µg||3.5 µg|
Wheat germ vs Tofu Yogurt 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 tofu yogurt comparison focuses on their mineral content.
Wheat germ is a better source of calcium, and sodium than tofu yogurt.
On the other hand, tofu yogurt is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Wheat germ and tofu yogurt contain the same amount of fluoride.
Check out the table below to learn how wheat germ and tofu yogurt compare when it comes to mineral content.
|Wheat germ||Tofu Yogurt|
|Calcium||39 mg||118 mg|
|Copper||0.796 mg||0.075 mg|
|Iron||6.26 mg||1.06 mg|
|Magnesium||239 mg||40 mg|
|Phosphorus||842 mg||38 mg|
|Potassium||892 mg||47 mg|
|Selenium||79.2 µg||13 µg|
|Sodium||12 mg||35 mg|
|Zinc||12.3 mg||0.31 mg|
The Final Word
Wheat germ and tofu yogurt are highly nutritious and a great addition to a plant-based diet.
Both wheat germ and tofu yogurt 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.
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- We cite relevant studies and trusted sources.
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