Cultivated and harvested mainly for its nutrients, wheat is one of the staple food in many parts of the world and is used as a seed and cereal. Wheat falls under the genus Tritium. Since wheat is a good source of fiber, vitamins, and minerals, it is widely used in many forms for consumption.
Wheat Germ vs Wheat Bran
The main difference between wheat germ and wheat bran is that here is the external layer of the wheat kernel, whereas wheat bran is the part of the wheat kernel that lies inside. These two components are highly responsible for making the wheat grain nutritious. Apart from these two parts, the wheat grain also comprises the starch-filled part that is retained after the whole grains are refined.
Wheat germ is the interior part that is rich in starch. It contains gluten, and hence it cannot be consumed by gluten intolerant people. It contains a large number of carbohydrates. Apart from its high fiber and nutritional contents in some people, it may induce diarrhea and dizziness. A few people may also feel nauseous after consumption.
Wheat bran is one of the three components of the wheat kernel. It is a byproduct that is stripped away during the process of milling. It is an excellent source of plant compounds, minerals, and fiber. It lowers the risk of chronic diseases. It has a rich nutritional profile that improves the overall health of the consumer.
Comparison Table Between Wheat Germ and Wheat Bran
| Parameters of Comparison | Wheat Germ | Wheat Bran |
| Calories | Two tablespoons of wheat germ have about 45 calories in addition to 1 gram of fat. | Two tablespoons of wheat bran have about 50 calories in addition to 0.5 grams of fat. |
| Sugar | Wheat germ consists of a minimal quantity of sugars. | Wheat bran lacks simple sugars. |
| Protein | Wheat germ holds 3 grams of proteins for every two tablespoons. | Wheat bran has two grams of proteins for every two tablespoons. |
| Vitamins and Minerals | Wheat germ consists of a good amount of folate. | Wheat bran consists of a high quantity of niacin. |
| Part of the wheat kernel | Wheat bran is the part that is discarded while milling. | Wheat germ is the interior, nutritious, and starch-rich part of the wheat kernel. |
What is Wheat Germ?
Wheat germ is one among the there parts of the wheat that plays the role of helping in reproduction and spawning the new wheat. It accounts for the major nutritional component of the whole wheat grain.
In order to increase the shelf life, wheat germ along with the husk is discarded from refined wheat products. Wheat germ is added in granola bars, cornbread, cereals and also available in the raw form. It is also commonly used as toppings for fruit pies, yogurt, ice cream, and also in cereals. It is available in solid, liquid, and in gelcap form.
Apart from being used as a food additive, it is also used as a nutritional supplement. Instead of breadcrumbs, they can be added to meatballs and other meat recipes. It is a healthier option. It is a rich source of vegetable proteins, fiber, zinc, thiamine, vitamin E, potassium, phosphorous and also contains a rich quantity of antioxidants.
It boosts immunity and also improves the cardiovascular health of the consumer. It reduces the risk of heart diseases and also slows down the process of aging. It prevents premature aging and helps in maintaining blood pressure, and aids in the process of digestion. It is extremely good for women who are in the stage of menopause.
What is Wheat Bran?
The wheat kernel comprises wheat bran, endosperm, and wheat germ. The outer and the rigid layer of the wheat kernel is called the wheat bran, and it is richly packed with several nutrients and fibers. It tastes sweet and has a nutty flavor. It is usually added to texture the food and provide a good taste to the bread, muffins, and other baked goods.
It is rich in zinc and copper. It accounts for half of the daily value of selenium and provides more than the daily value of manganese. Apart from being highly nutritious, it is also low in calories which makes it a healthy snack.29 grams of wheat bran has only 63 calories. It has a very minute amount of total fat, saturated fat, cholesterol, but it has a rich content of plant-based protein.
29 grams of wheat bran holds 5 grams of protein. It is also a fiber-rich food, and 29 grams of wheat bran has a very high amount of 13 grams of fiber which is almost 99 percent of the daily value of dietary fiber. The presence of digestible fiber accelerates and eases stool movements. It is a great remedy for constipation. It is also an excellent medicine for bloating and stomach-related discomforts.
Main Differences Between Wheat Germ and Wheat Bran
- Wheat germ is the inner layer of the wheat kernel, whereas wheat bran is the part that is highly nutritious and present outside the kernel.
- Wheat germ comprises fewer calories but more fat than the amount present in wheat bran.
- Wheat germ has a very small quantity of simple and natural sugars, while wheat bran is completely sugar-free.
- Wheat germ is comparatively protein-rich than wheat bran.
- Wheat germ is highly rich in folate, and wheat bran has a high amount of niacin.
Conclusion
Wheat kernel appears to be a single entity, but it is composed of three parts. Wheat bran and wheat germ may sound similar, but they are entirely different from each other. The highly nutritious outer covering is the wheat bran, and the wheat germ is what is responsible for the growth of the new plant.
Both wheat germ and wheat bran are available separately in the market. Both are rich in a variety of vitamins, minerals, proteins, fibers, and other rarely found ingredients like antioxidants. They can be used as a healthier alternative for a lot of substances.
References
- https://portlandpress.com/biochemj/article/131/1/155/7579
- https://www.tandfonline.com/doi/abs/10.3109/09637486.2012.687366