Although they are similar in name and contain many of the same nutrients, wheat bran and wheat germ are actually two different ingredients with distinct properties and benefits. At a basic level, the bran is the exterior part of the wheat kernel and the germ is the portion inside of the seed that can grow into a new plant.
Are wheat germ and wheat bran the same thing?
The difference between wheat germ and wheat bran largely comes down to their ratios of protein, fiber and lipids. Bran contains about 15% protein by weight, a little over 4% fat, and over 42% dietary fiber. The germ is richer in protein, at about 23%; has more than double the fat, at 9.72%; and contains about 13% fiber.
What is the difference between wheat bran&wheat germ?
A ¼-cup serving of wheat bran contains 50 calories and 0.5 grams of fat. A 2 tablespoon-serving of wheat germs contains 45 calories and 1 gram of fat. Neither contains cholesterol or trans fats. Wheat bran contains 10 grams of carbohydrates and 6 grams of fiber, while wheat germ has 5 grams of carbohydrates and 2 grams of fiber.
You see, at a basic level, the bran is the exterior part of the wheat kernel and the germ is the portion inside of the seed that can grow into a new plant. Both of these components are what make whole grains so nutritious.
Can I use wheat germ instead of Bran in baking?
If your recipe calls for 1/2 cup of bran, you can use wheat germ instead, and the recipe should turn out just fine. The same holds true in reverse, with bran making a perfectly good wheat germ replacement for baking purposes. Either wheat germ or wheat bran also can be used as an oat bran substitute, if that’s what your recipe calls for.
What is wheat bran?
✦Wheat bran is the tough outer shell of the wheat grain that is particularly found to be a good source of insoluble fiber. It is this multi-layered hard outer coating of the grain that conceals the endosperm, the middle layer of the grain that supplies essential nutrients to the germ .
What is the best wheat germ substitute for baking?
The same holds true in reverse, with bran making a perfectly good wheat germ replacement for baking purposes. Either wheat germ or wheat bran also can be used as an oat bran substitute, if that’s what your recipe calls for. Both wheat germ and wheat bran can be stored in your pantry at room temperature, but ideally only for a relatively short time.