Oat bran, raw vs Wheat germ, crude
Original comparison by NutriVerdict
Bottom line: Oat bran, raw is the more nutrient-dense of the two, scoring 86 of 100 to 78 for Wheat germ, crude.
Oat bran, raw scores 86 of 100, clearly ahead of wheat germ, crude at 78 of 100. Wheat germ has more protein (23.2 g vs 17.3 g) and more calories (360 vs 246 per 100 g), but oat bran, raw brings more fiber (15.4 g vs 13.2 g) and far less sodium, 4 mg versus 12 mg. Wheat germ also has more fat, 9.72 g against 7.03 g.
Choose oat bran, raw when you want lower sodium and slightly more fiber for the same weight. Choose wheat germ, crude when protein density is the priority, since it delivers noticeably more per 100 g. The eight-point score gap favors oat bran overall, but wheat germ's protein edge makes it a reasonable trade for some recipes.
Head to head, per 100 g
| Metric | Oat bran, raw | Wheat germ, crude |
|---|---|---|
| Nutrient Density Score | 86 | 78 |
| Calories | 246 kcal | 360 kcal |
| Protein | 17 g | 23 g |
| Carbohydrate | 66 g | 52 g |
| Dietary fiber | 15 g | 13 g |
| Sugars | 1.5 g | - |
| Total fat | 7 g | 9.7 g |
| Saturated fat | 1.3 g | 1.7 g |
| Sodium | 4 mg | 12 mg |
| Potassium | 566 mg | 892 mg |
| Calcium | 58 mg | 39 mg |
| Iron | 5.4 mg | 6.3 mg |
| Magnesium | 235 mg | 239 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 ug | 0 ug |
| Vitamin E | 1 mg | - |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Oat bran, raw healthier than Wheat germ, crude?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Oat bran, raw scores higher, 86 of 100 to 78. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Oat bran, raw or Wheat germ, crude?
Wheat germ, crude has more protein, 23.2 g per 100 g to 17.3 g.
Which has fewer calories?
Oat bran, raw is lower in calories, 246 kcal per 100 g to 360 kcal.
Which has more fiber?
Oat bran, raw has more dietary fiber, 15.4 g per 100 g to 13.2 g.