Wheat germ vs White Beans: Which One is Better for You?

Although wheat germ and white beans belong to different food groups, while wheat germ belong is a grain, and white beans 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 white beans, 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 white beans 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.

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.

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.

White beans 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 white bean soup, salad, and dips.

In addition to being a nutritious food, white beans 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.

White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

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

Wheat germ vs White Beans 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 white beans.

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

Wheat germ vs White Beans 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 white beans vs wheat germ for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 360 calories per 100 grams of wheat germ.

However, both wheat germ and white beans 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 White Beans Protein

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

White Beans offer around 1% more protein than wheat germ.

White Beans have 23.4 grams of protein per 100 grams, while wheat germ has 23.2 grams of protein per 100 grams.

Wheat germ vs White Beans 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 white beans.

The total amount of carbohydrates is around 14% higher in white beans than in wheat germ. They have 60.3 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 white beans, 50% precisely.

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

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

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, white beans are a better source of fiber than wheat germ which offer 3.7 grams per portion.

Wheat germ vs White Beans Fats

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

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

Total fat in wheat germ and white beans:

• Wheat germ: 9.7 grams per 100 grams
• White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 88% lower in saturated fats.

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

Wheat germ vs White Beans Vitamins Content

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

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 B9 (Folate).

However, white beans 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 white beans contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

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

Wheat germ vs White Beans 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 white beans comparison focuses on their mineral content.

Wheat germ is a better source of calcium, copper, fluoride, iron, potassium, and sodium than white beans.

On the other hand, white beans are a higher amount of magnesium, manganese, phosphorus, selenium, and zinc.

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

The Final Word

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

Both wheat germ and white beans 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.