CALORIC DENSITY
Wheat germ, crude
Quinoa, ckd
3.6
1.2
20078
20137
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 13g
Protein = 7g
Carbohydrates = 29g
Carbohydrates = 36g
Fat = 5g
Fat = 3g
Fiber = 7g
Fiber = 5g
Monounsaturated = 1g
Monounsaturated = 0g
Polyunsaturated = 3g
Polyunsaturated = 0g
Saturated Fat = 1g
Saturated Fat = 0g
Protein 13g 7g Carbohydrate 29g 36g Fiber 7g 5g Fat 5g 3g Monounsat. Fat 1g 3g Polyunsat. Fat 3g 0g Saturated Fat 1g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 0%
Vitamin E = 9%
Vitamin K = 0%
Vitamin K = 0%
Choline 0% 0% Vitamin A 0% 0% Vitamin C 0% 0% Vitamin E 0% 9% Vitamin K 0% 0%
Quinoa have significantly more Vitamins E than wheat germ. Wheat germ are a good source of Riboflavin, Niacin, Pantothenic Acid, Magnesium. Wheat germ are a great source of Vitamin B6, Zinc, Phosphorus, Iron. Wheat germ are an excellent source of Thiamin. Quinoa are a good source of Magnesium. Quinoa are a great source of Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 105%
Vitamin B1 = 18%
Vitamin B2 = 25%
Vitamin B2 = 17%
Vitamin B3 = 32%
Vitamin B3 = 6%
Vitamin B5 = 25%
Vitamin B5 = 0%
Vitamin B6 = 66%
Vitamin B6 = 19%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 105% 18% Vitamin B2 25% 17% Vitamin B3 32% 6% Vitamin B5 25% 0% Vitamin B6 66% 19% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 1%
Potassium = 14%
Potassium = 8%
Calcium = 4%
Calcium = 6%
Magnesium = 38%
Magnesium = 30%
Phosphorus = 81%
Phosphorus = 44%
Iron = 58%
Iron = 41%
Manganese = 321%
Manganese = 46%
Selenium = 98%
Selenium = 10%
Copper = 44%
Copper = 32%
Zinc = 73%
Zinc = 19%
Sodium 0% 1% Potasium 14% 8% Calcium 4% 6% Magnesium 38% 30% Phosphorus 81% 44% Iron 58% 41% Manganese 321% 46% Selenium 98% 10% Copper 44% 32% Zinc 73% 19%
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broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half 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