Difference Between Wheat Germ and Wheat Bran

The main difference between wheat germ and wheat bran is that wheat germ is the reproductive part of the wheat grain that has the ability to grow into a new plant whereas wheat bran is the tough, outer layer of the wheat grain. Furthermore, nutritionally, wheat germ is rich in fat, proteins, and, carbohydrates while wheat bran is rich in insoluble fiber.

Wheat germ and wheat bran are two parts of the wheat kernel. Wheat is a cereal grain used as a staple food. It is a good source of carbohydrates and a leading source of vegetal protein. When eaten as the whole grain, it is a good source of multiple nutrients and dietary fiber that lower the risk of Type 2 diabetes.

Key Areas Covered

1. What is Wheat Germ
     – Definition, Nutrition Facts, Importance
2. What is Wheat Bran
     – Definition, Nutrition Facts, Importance
3. What are the Similarities Between Wheat Germ and Wheat Bran
     – Outline of Common Features
4. What is the Difference Between Wheat Germ and Wheat Bran
     – Comparison of Key Differences

Key Terms

Embryo, Miller’s Bran, Nutrition Facts, Wheat, Wheat Bran, Wheat Germ

What is Wheat Germ

Wheat germ is the embryos of the wheat kernels separated during the milling process. It has a grainy texture and a slightly nutty taste. Wheat germ is a great source of proteins, essential fatty acids such as omega 3 and 6, vitamins B1, B2, B6, and E, minerals. White bread is prepared from wheat flour with removed wheat germ and wheat bran.

Figure 1: Wheat Kernel Nutrition

Generally, wheat germ is added to smoothies and yogurt to increase its nutrition value. It also can substitute the portions of flour in baking.

What is Wheat Bran

Wheat bran is the outer layer of the wheat kernel. It consists of the aleurone and pericarp that conceal the endosperm. The endosperm is the middle layer of the wheat grain that supplies the essential nutrients for the sprouting of the wheat germ. When processed, the wheat bran is called miller’s bran. Wheat bran is a source of concentrated, insoluble fiber that prevents both colon and breast cancer.

Figure 2: Wheat Bran

Similarities Between Wheat Germ and Wheat Bran

• Wheat germ and wheat bran are two parts of the wheat kernel.
• Both can be consumed separately.
• Both are rich in proteins, carbohydrates, minerals like iron, copper, magnesium, manganese, and zinc, and vitamin Bs.

Difference Between Wheat Germ and Wheat Bran

Definition

Wheat Germ is the embryo of the wheat kernel. The germ sprouts and grows into a new plant. Also, it is a nutritious foodstuff made up of the extracted embryos of wheat grains. Whereas, Wheat Bran is the hard outer layer of the wheat grain, which is a combination of aleurone and pericarp. It is a good source of dietary fiber

Nutrition Facts per 100g

Wheat Germ has 360 Calories per 100, and per 100g, it has 10g total fat, 52g total carbohydrates, 13g dietary fiber, 23g protein, and 12mg sodium. On the otherhand, Wheat Bran has 216 Calories per 100g, and per 100g, it has 4g total fat, 65g total carbohydrates, 43g dietary fiber, 16g protein, and 2mg sodium.

Significance

Wheat Germ is a good source of omega-3 fatty acids while Wheat Bran is a good source of dietary fiber.

Effect on Weight

Wheat Germ promote weight gain and muscles whereas, Wheat Bran helps to lose weight.

Conclusion

Wheat germ is the reproductive part of the wheat grain that consists of the embryo. On the other hand, wheat bran is the hard, outer layer of the wheat grain, which is a good source of dietary fiber. The main difference between wheat germ and wheat bran is their function in the wheat kernel and the nutritional value. 

Reference:

1. “ Nutritional Info of: Wheat Germ, Crude vs Wheat Bran, Crude.” SkipThePie.org – The Nutrition Search Engine, Available Here

Image Courtesy:

1. “Wheat-kernel nutrition” By Wheat-kernel_nutrition.svg: Jkwchuiderivative work: Jon C (talk) – Wheat-kernel_nutrition.svg (CC BY-SA 3.0) via Commons Wikimedia
2. “WheatBran” By No machine-readable author provided. Alistair1978 assumed (based on copyright claims). – No machine-readable source provided. Own work assumed (based on copyright claims). (CC BY-SA 2.5) via Commons Wikimedia