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  6. Wheat gluten vs. Rye

Wheat gluten vs. Rye — In-Depth Nutrition Comparison

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The main differences between Wheat gluten and Rye

  • Wheat gluten has more Selenium, and Iron, however, Rye has more Fiber, Vitamin B5, Vitamin B3, Vitamin B1, Vitamin B6, Copper, Magnesium, and Vitamin B2.
  • Daily need coverage for Fiber from Rye is 58% higher.
  • Rye has 3 times less Selenium than Wheat gluten. Wheat gluten has 39.7µg of Selenium, while Rye has 13.9µg.

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

Infographic

Wheat gluten vs Rye 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.
Wheat gluten
Wheat gluten
3
:
7
Rye
Rye
Contains more Calcium +491.7%
Contains more Iron +97.7%
Contains more Selenium +185.6%
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%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +491.7%
Contains more Iron +97.7%
Contains more Selenium +185.6%
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%

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.
Wheat gluten
Wheat gluten
0
:
9
Rye
Rye
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 +∞%
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%
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%
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
Wheat gluten
Wheat gluten
2
:
3
Rye
Rye
Contains more Protein +626.9%
Contains more Fats +13.5%
Contains more Carbs +450.1%
Contains more Water +29.3%
Contains more Other +57%
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
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +626.9%
Contains more Fats +13.5%
Contains more Carbs +450.1%
Contains more Water +29.3%
Contains more Other +57%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat gluten Rye
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 Wheat gluten Rye Opinion
Net carbs 13.19g 60.76g Rye
Protein 75.16g 10.34g Wheat gluten
Fats 1.85g 1.63g Wheat gluten
Carbs 13.79g 75.86g Rye
Calories 370kcal 338kcal Wheat gluten
Fructose 0.11g Rye
Sugar 0g 0.98g Wheat gluten
Fiber 0.6g 15.1g Rye
Calcium 142mg 24mg Wheat gluten
Iron 5.2mg 2.63mg Wheat gluten
Magnesium 25mg 110mg Rye
Phosphorus 260mg 332mg Rye
Potassium 100mg 510mg Rye
Sodium 29mg 2mg Rye
Zinc 0.85mg 2.65mg Rye
Copper 0.182mg 0.367mg Rye
Manganese 2.577mg Rye
Selenium 39.7µg 13.9µg Wheat gluten
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0mg 0.85mg Rye
Vitamin B1 0mg 0.316mg Rye
Vitamin B2 0mg 0.251mg Rye
Vitamin B3 0mg 4.27mg Rye
Vitamin B5 0mg 1.456mg Rye
Vitamin B6 0mg 0.294mg Rye
Folate 0µg 38µg Rye
Vitamin K 0µg 5.9µg 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 0.272g 0.197g Rye
Monounsaturated Fat 0.156g 0.208g Rye
Polyunsaturated fat 0.81g 0.767g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Rye
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
0%
Wheat gluten
36%
Rye
Minerals Daily Need Coverage Score
68%
Wheat gluten
98%
Rye

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