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  6. Rye vs. Wheat gluten

Rye vs. Wheat gluten — In-Depth Nutrition Comparison

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The main differences between Rye and Wheat gluten

  • Rye has more Fiber, Vitamin B5, Vitamin B3, Vitamin B1, Vitamin B6, Copper, Magnesium, and Vitamin B2, however, Wheat gluten has more Selenium, and Iron.
  • Daily need coverage for Fiber from Rye is 58% higher.

Food types used in this article are Rye grain and Vital wheat gluten.

Infographic

Rye vs Wheat gluten infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
7
:
3
Wheat gluten
Wheat gluten
Contains more Magnesium +340%
Contains more Phosphorus +27.7%
Contains more Potassium +410%
Contains less Sodium -93.1%
Contains more Zinc +211.8%
Contains more Copper +101.6%
Contains more Calcium +491.7%
Contains more Iron +97.7%
Contains more Selenium +185.6%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +340%
Contains more Phosphorus +27.7%
Contains more Potassium +410%
Contains less Sodium -93.1%
Contains more Zinc +211.8%
Contains more Copper +101.6%
Contains more Calcium +491.7%
Contains more Iron +97.7%
Contains more Selenium +185.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
9
:
0
Wheat gluten
Wheat gluten
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Wheat gluten
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
:
2
Wheat gluten
Wheat gluten
Contains more Carbs +450.1%
Contains more Water +29.3%
Contains more Other +57%
Contains more Protein +626.9%
Contains more Fats +13.5%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Carbs +450.1%
Contains more Water +29.3%
Contains more Other +57%
Contains more Protein +626.9%
Contains more Fats +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Wheat gluten
Wheat gluten
Contains less Saturated Fat -27.6%
Contains more Monounsaturated Fat +33.3%
Equal in Polyunsaturated fat - 0.81
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -27.6%
Contains more Monounsaturated Fat +33.3%
Equal in Polyunsaturated fat - 0.81

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Wheat gluten
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rye Wheat gluten Opinion
Net carbs 60.76g 13.19g Rye
Protein 10.34g 75.16g Wheat gluten
Fats 1.63g 1.85g Wheat gluten
Carbs 75.86g 13.79g Rye
Calories 338kcal 370kcal Wheat gluten
Fructose 0.11g Rye
Sugar 0.98g 0g Wheat gluten
Fiber 15.1g 0.6g Rye
Calcium 24mg 142mg Wheat gluten
Iron 2.63mg 5.2mg Wheat gluten
Magnesium 110mg 25mg Rye
Phosphorus 332mg 260mg Rye
Potassium 510mg 100mg Rye
Sodium 2mg 29mg Rye
Zinc 2.65mg 0.85mg Rye
Copper 0.367mg 0.182mg Rye
Manganese 2.577mg Rye
Selenium 13.9µg 39.7µg Wheat gluten
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0mg Rye
Vitamin B1 0.316mg 0mg Rye
Vitamin B2 0.251mg 0mg Rye
Vitamin B3 4.27mg 0mg Rye
Vitamin B5 1.456mg 0mg Rye
Vitamin B6 0.294mg 0mg Rye
Folate 38µg 0µg Rye
Vitamin K 5.9µg 0µg Rye
Tryptophan 0.108mg Rye
Threonine 0.289mg Rye
Isoleucine 0.208mg Rye
Leucine 0.563mg Rye
Lysine 0.286mg Rye
Methionine 0.153mg Rye
Phenylalanine 0.435mg Rye
Valine 0.317mg Rye
Histidine 0.189mg Rye
Saturated Fat 0.197g 0.272g Rye
Monounsaturated Fat 0.208g 0.156g Rye
Polyunsaturated fat 0.767g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Rye
0%
Wheat gluten
Minerals Daily Need Coverage Score
98%
Rye
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.