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Nutritional Showdown: Wheat Germ vs Wheat Bran – Good One Is?

by Asia Shaukat
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Have you ever wondered what the heck wheat germ vs. wheat bran is? Join me in exploring the wheat grain nutritional profile, pros, and cons related to bran and germ. And most importantly, how to incorporate it into the diet. Hey, foodies, I know you are still confused about the difference, and which one should you consume more of to improve your health?

I am sure that when you get to this point, each of you will have these questions. They are not the same, even though they share many of the same nutrients and have very similar names.

Wheat germ vs. wheat bran is actually two different ingredients that each have their own unique properties and advantages in wheat grain. At its most fundamental level, the bran is the portion of the wheat kernel that is located on the outside, and the germ is the portion that is located on the inside of the seed and has the potential to develop into a new plant.

These two components are what give whole grains their reputation for being so high in nutritional value. From wheat grain Wheat germ vs wheat bran can be purchased independently and incorporated into various dishes, including cereal, yogurt, and baked goods. You can also use them in a number of different recipes.

Those who indulge in them receive an additional jolt of nutrition no matter which one is used or how it is utilized, as both factors contribute to their overall nutritional value. Long story short, let’s take a closer look at how wheat grain’s germ and bran are the same and how they are different so that you can figure out how to incorporate them into your own diet best.

Let’s dive in

Nutritional Factors

Wheat Germ vs. Wheat Bran

NutrientsWheat GermWheat Bran
Calories2 Tbsp Contains 451/4 cup contains 50
Fat2 Tbsp Contains 1 gm1/4 cup contains 0.5 gm
Carbohydrate5 gm10 gm
Fiber2 gm6 gm
Sugarminimal amountno sugar
Protein2 Tbsp Contains 3 gm1/4 cup contains 2 gm
Vitamin and mineralThiamin
Iron PresentPresent
vitamin EGood source

Wheat Bran

The bran is the name given to the wheat grain’s tough, outermost layer, one of its three distinct components. In terms of the nutrients contained in wheat bran, wheat bran contains protein and other nutrients and minerals, and it has a flavor that is uniquely sweet and nutty.

It is well known for being an excellent source of fiber, providing 24% of the daily recommended value in just a single quarter-cup serving. If you include our wheat bran in your diet, you may find that you experience feelings of fullness and satisfaction that last for significantly longer.

You can make muffins or cookies with them and add them to cereals and other baked goods. You can substitute some of the flour in those recipes with it.

Health Benefits of Taking Wheat Bran | Wheat Germ vs. Wheat Bran

Fosters a Healthy Digestive System

Bran of wheat grain can provide your digestive system with many different benefits. It’s a concentrated source of insoluble fiber, which helps give your stools more bulk and moves them through your colon more quickly. In other words, the insoluble fiber found in wheat bran can help relieve or prevent constipation and keep your bowel movements regular.

It can also keep constipation from occurring in the first place. In addition, research has demonstrated that wheat bran can alleviate digestive symptoms such as bloating and discomfort and that it is more effective in increasing fecal bulk than other types of insoluble fiber such as oats and particular fruits and vegetables.

Wheat bran from grain is also abundant in prebiotics, which are nondigestible fibers that serve as a source of food for the beneficial bacteria that live in your digestive tract. As a result, the number of these bacteria increases, which in turn promotes healthy bowel function.

May Assist in the Prevention of Certain Cancers

Wheat bran may also play a role in preventing certain types of cancer, including colon cancer, which is the third most common form of the disease in the world. This is another one of wheat bran’s many positive health effects. In addition, in comparison to other high-fiber grain sources, such as oat bran, wheat bran appears to inhibit the development of tumors in the colons of people in a more consistent manner.

Multiple studies have found a correlation between a diet high in fiber and a lower risk of colon cancer. This suggests that the protective effect of wheat bran against colon cancer may be due, at least in part, to the high fiber content of wheat bran. On the other hand, the high fiber content of wheat bran might not be the only factor that plays a role in lowering this risk.

It’s possible that other components of wheat bran, such as natural antioxidants like phytochemical lignans and phytic acid, also play a role in this phenomenon. Wheat bran is rich in these substances. Additionally, the fiber that is present in wheat bran may also assist in lowering the risk of developing breast cancer.

May Be Beneficial to the Heart’s Health of Bran From Wheat Grain

Several observational studies have found a correlation between diets high in fiber and a reduced risk of cardiovascular disease. After eating bran of wheat grain cereal on a daily basis for a period of three weeks, participants in a recent and relatively small study saw a significant drop in their total cholesterol levels. In addition, there was not found to be a decrease in the “good” HDL cholesterol.
According to some studies’ findings, diets high in dietary fiber may also help reduce the levels of triglycerides in the blood. Triglycerides are blood fat that, when present in high concentrations, is linked to an increased likelihood of developing coronary heart disease.

Therefore, increasing the amount of bran of wheat grain that you consume on a regular basis in your diet can increase the amount of fiber that you consume overall, which can help prevent heart disease.

Some Tempting Recipes of Wheat Bran

If the thought of wheat bran appeals to you and you are looking for a recipe to test out, consider giving this Raisin bran muffin, corn bran, and oat bran recipe one a shot. Now move on to the wheat bran recipes.

Wheat bran pancakes | Wheat Germ vs. Wheat Bran

Don’t you ever wear out with a strict diet plan for weight loss? No, it’s time to enjoy your weight loss journey with these amazing wheat bran pancakes. Excited? I am also curious about such a delicious meal. Other than this, you can also try Gluten Free Raisin Bran. Also, oats are an outstanding meal for weight loss, and Cracklin Oat Bran Cereal is good to go for you.


  • Three-quarters of a cup of whole wheat flour
  • Half a cup of Wheat Bran
  • Milk – 1 cup + more
  • Sugar – 2 tbsp
  • Oil or Melted Butter – 1 tbsp + more for frying
  • Banana: one-fourth cup, finely chopped, and one
  • Baking Powder – 1 tsp


  • Put all of the ingredients in a bowl, and stir them together until you have a smooth batter. set aside for 5 mins.
  • A nonstick pan with very little oil should be heated, then some batter should be added, and the pan should be placed over low to medium heat for one to two minutes. After this, flip it over and continue to cook for a few more minutes.
  • After that, take it out of the oven and serve it with honey or maple syrup.


1) If you’re looking for a vegan alternative, substitute milk for soy milk. 2) Instead of sugar, use agave or maple syrup in your recipe. 3) Substitute oil for butter in the recipe.

Wheat bran Energy Bars – Bran of Wheat Grain

Ingredients – Bran of Wheat Grain

  • Instant Oatmeal – 1 cup
  • Bran from Wheat – 1 cup
  • Nutella – ¾ cup
  • Jaggery or brown sugar to the measure of a half cup
  • Coconut Oil or Butter – ¼ cup
  • 2 tablespoons of ground flax seeds
  • a quarter cup of chopped prunes or any other dried fruit.
  • My one cup is equal to 240 milliliters


  • Turn the oven temperature up to 180 degrees C.
  • Prepare a baking dish that is 15 centimeters square by lining it with parchment paper.
  • Place the Nutella, brown sugar, and oil in a saucepan and stir to combine.
  • Melt it gently so it melts.
  • Place prunes, bran, oats, and flax seeds in a bowl and thoroughly combine the ingredients.
  • Nutella should be added, then thoroughly combined.
  • Place this mixture in a baking dish and press it down evenly.
  • Put this into the oven and bake it for about half an hour to an hour.
  • Now take it out of the oven and let it cool down.
  • You can serve it by cutting it into squares

Other than these you can also make many recipes with wheat bran like

  • Quick Bread with Wheat Bran and Cranberries
  • Muffins made with whole grains and fruit
  • Apple with the Kernel Whole Muffins with cinnamon and grains
  • High-Fiber Bread with 7 Whole Grains and Bran
  • Bread with 7 grains, high fiber, and bran made by Bob’s.
  • Muffins made with high-fiber bran by Bob’s
  • Low-Carb and Steaming Cereal
  • Muffins packed with healthy fruit

Above all, it has been completed about wheat bran Now let’s move toward the wheat germ.

Wheat Germ | Wheat Germ vs. Wheat Bran

Moving on, what exactly is wheat germ, and why is it beneficial to consume wheat germ? Wheat germ is the most important component of the wheat berry. Additionally, it is the portion of the wheat kernel that contains the greatest quantity of vitamins and minerals. Additionally, it is the beginning of the wheat plant’s development (meaning it will give nourishment to the new wheat plant).

Advantages of Wheat Germ to One’s Health

Fantastic Food Supliment

According to a number of experts, wheat germ is a fantastic food supplement because of its high nutritional value. In addition to providing fiber and healthy fats, it is an excellent source of vegetable proteins. Magnesium, zinc, thiamin, folate, potassium, and phosphorus are some of the other minerals that can be found in this food in healthy amounts.

Best Antioxidant Properties

Vitamin E is an important nutrient that also has antioxidant properties, and wheat germ contains a lot of it. Antioxidants are thought to lessen the number of free radicals in the body, and research suggests that natural sources of antioxidants are the best for preventing disease. Trusted Source

Strengthen Your Immune System

Wheat germ may help to strengthen your immune system and contribute to the maintenance of a healthy heart and cardiovascular system, according to some sources. According to research, consuming whole grains can both lower the risk of developing heart disease and assist in the maintenance of a healthy weight.

Regulate Your Cholesterol Level

Wheat germ oil may be able to assist in the regulation of cholesterol levels, as suggested by the European Food Safety Authority (EFSA), which found sufficient evidence to support this claim. However, they claim that there is not enough evidence to support some other claims, such as suggestions that it can protect the skin against premature aging, help blood pressure, aid in brain function, or aid in digestion. Specifically, they cite these claims as examples of the types of claims that they believe lack sufficient evidence.

Assist In Menopausal Women

Both wheat germ and flaxseed have shown promise in studies for assisting menopausal women in preserving their cardiovascular health. Wheat germ may also be helpful in treating menopausal symptoms, according to some research; however, this research has not yet produced a definitive answer.

Treat Cancer

A fermented wheat germ extract known as Avemar is currently under investigation for use as a potential treatment for cancer as well as autoimmune diseases such as rheumatoid arthritis

Some Delicious Recipes of Wheat Germ

Wheat Germ Craker

Have you tried the cracker before? No, then you us enjoy this amazing cracker. Furtherly, are you wondering about different kinds of crackers? Simple Mills Almond Flour Crackers would be good for you.


  • A third of a cup of wheat germ
  • Three-quarters of a cup of Shibolim Whole Wheat Flour
  • 1/2 cup quick oats, uncooked
  • 1/3 teaspoon salt
  • 13 of a cup of water
  • 6 tablespoons oil
  • 1 tablespoon sugar


  • Wheat germ, flour, oats, and salt should all be combined in a bowl and thoroughly mixed.
  • Combine the sugar, water, and oil in a blender.
  • Combine the ingredients that are dry with those that are liquid.
  • Work the dough by kneading it. Cut the dough in half horizontally. On a board that has not been floured, roll out each half until it has a thickness of one-quarter of an inch.
  • Using a pastry wheel or knife, make diagonal cuts spaced two inches apart. Diamond shapes can be obtained by cutting across the lines.
  • Place on baking sheets that have not been greased. Bake for 12 to 15 minutes at 350 degrees Fahrenheit until the edges are just beginning to turn brown.
  • Take the food off the baking sheets. Place on rack to cool

Wheat Germ Pancake


  • 1 cup (124 grams) of flour suitable for all purposes
  • 12 cups of whole wheat flour (65 grams)
  • 42 grams of granulated sugar can be found in three tablespoons.
  • 1 tablespoon (14g) baking powder
  • ½ teaspoon salt
  • 1 cup (237ml) milk (up to 1¼ cups, see note)
  • 2 tablespoons (30ml) vegetable oil
  • 2 large eggs
  • 1 teaspoon vanilla
  • Wheat Germ to the extent of 6 teaspoons


  • Start preheating the griddle now if you’re going to be using it. I have one that is electric, and I usually set it to about 350 degrees Fahrenheit.
  • In a bowl of about medium size, mix together the sugar, flour, baking powder, and salt.
  • Whisk in oil, eggs, 1 cup of milk, and vanilla. Stir with a whisk until the mixture is smooth, adding more milk if necessary. Add up to a quarter of a cup more milk if you want your pancakes to be even thicker. 1 tablespoon at a time, and I usually end up adding about 2 additional tablespoons of milk).
    Spray your griddle with cooking spray that prevents sticking.
  • Put the pancakes on the griddle one at a time using a ladle. Cook the pancakes until the bottoms are browned, then sprinkle the tops of each one with about a half teaspoon of wheat germ. Cook until the bottom is golden brown, then flip and continue cooking. Prepare with syrup and serve.
  • You can freeze pancakes for up to one month if you sandwich them between two layers of paper towels. Unfreezing the breakfast item requires nothing more than a quick trip through the microwave

Other than these there are many recipes related to wheat germ like

  • Muffins made with wheat germ and corn
  • Coffee Cake Made with Whole Wheat
  • Dog Treats
  • High-Fiber Bread with 7 Whole Grains and Bran
  • Hearty herb bread made by Barb.
  • Bread made with all three grains
  • Granola That Is Low in Both Sugar and Fat
  • Bread with Spicy Cheese and Nuts made from Wheat


  • You can replace the whole-wheat flour with 1 and a half cups of all-purpose flour if you like.
  • Sugar: You can swap brown sugar if you prefer
  • You can use any type of milk you like, including whole, fat-free, 2%, or non-dairy milk (like almond milk)
  • The number of pancakes you get depends on their size; the same is true for the amount of wheat germ you put in each batch. If you make the pancakes smaller, you’ll need less wheat germ and other ingredients.


what is more nutritious wheat germ or wheat bran?

Both are nutritious in their own way, wheat bran high nutritious in dietary fiber and another vitamin mineral while wheat germ is also a good source of vitamin E and other minerals.

How can I incorporate wheat germ or wheat bran into my diet?

Wheat germ can be used in yogurt, smoothies, oatmeal, and in baking as a substitute for flour. Wheat bran can be used in cereals, yogurt, and smoothies also.

Can I consume wheat germ or wheat bran if I am Gluten intolerant?

If you are gluten intolerant so strictly avoid wheat germ or wheat bran because it contains gluten.

What happens if I consume too much wheat germ or wheat bran?

if you consume too much wheat germ or wheat bran it causes intestinal discomfort, bloating, and gas problems because these are full of fiber content.

Is it good to give wheat germ or wheat bran to children?

Yes, it is good but give these gradually to children in small quantities.

How can I Store wheat germ or wheat bran??

You can store them for longer periods of time in an airtight jar in a cool and dry place. You can also store it in the refrigerator if it is too good for long-term storage.


So, all is concluded now about the wheat germ vs wheat bran. Above all, they both are a good source of energy and the best healthier option you can avail. As I also briefed you about their recipes and how much you make them interesting for your children. Hopefully, you like this information, explore our other one also.

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