Wheat grain, also called seeds or berries, can be divided into three distinct portions. The smallest of these sections is the wheat germ that grows into the wheat plant. Wheat germ is extracted from the grain during the milling process and available in both plain and crude forms. These two types are each useful in different ways and have unique nutritional values.
Preparation and Use
Crude wheat germ is raw and is difficult to digest without proper preparation. This is done by either boiling for 30 minutes or toasting the germ in a dry pan to soften it. Plain wheat germ has already been toasted and is an instant food that can be used immediately. Crude wheat germ has a high fat content that will cause it to spoil quickly. Toasting the germ will extend its shelf life but does affect the nutritional value. Both plain and crude germ have a variety of uses that span from a cereal to a breadcrumb substitute.
B Vitamins
B vitamins are a group of eight vitamins that each play distinct and important roles in many biological processes. Both forms of wheat germ contain high concentrations of the B vitamins thiamin, riboflavin, niacin, B-6, B-5 and folate. Crude wheat germ contains slightly higher levels of thiamin, niacin, B-6 and B-5 but provides significantly less riboflavin and folate.
Vitamin E
Wheat germ is a rich source of vitamin E which is a powerful antioxidant which has potential in the treatment of heart disease and cancer. Plain wheat germ provides 90 percent of the recommended daily allowance of vitamin E while the crude wheat germ contains none. According to the Office of Dietary Supplements, wheat germ oil contains all of the recommended daily dose of vitamin E.
Calories
One cup of plain wheat germ contains 432 calories while crude wheat germ contains slightly less, 414 calories. This difference in caloric content could make weight loss difficult for people on a strict diet and would make crude wheat germ a more suitable option.
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