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  6. Wheat gluten vs. Wheat

Wheat gluten vs. Wheat — In-Depth Nutrition Comparison

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Differences between Wheat gluten and Wheat

  • Wheat gluten has more Iron, Phosphorus, Selenium, and Calcium, while Wheat has more Fiber, Vitamin B3, Zinc, Vitamin B1, Magnesium, and Vitamin B6.
  • Wheat gluten's daily need coverage for Iron is 43% higher.
  • Wheat contains 16 times less Calcium than Wheat gluten. Wheat gluten contains 142mg of Calcium, while Wheat contains 9mg.

The food types used in this comparison are Vital wheat gluten and Wheat, KAMUT khorasan, cooked.

Infographic

Wheat gluten vs Wheat 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
4
:
6
Wheat
Wheat
Contains more Calcium +1477.8%
Contains more Iron +195.5%
Contains more Phosphorus +76.9%
Contains more Selenium +24.5%
Contains more Magnesium +92%
Contains more Potassium +64%
Contains less Sodium -72.4%
Contains more Zinc +116.5%
Contains more Copper +13.7%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +1477.8%
Contains more Iron +195.5%
Contains more Phosphorus +76.9%
Contains more Selenium +24.5%
Contains more Magnesium +92%
Contains more Potassium +64%
Contains less Sodium -72.4%
Contains more Zinc +116.5%
Contains more Copper +13.7%

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
4
:
7
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 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 B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat gluten
Wheat gluten
3
:
2
Wheat
Wheat
Contains more Protein +1216.3%
Contains more Fats +122.9%
Contains more Other +47.1%
Contains more Carbs +100.1%
Contains more Water +694.9%
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
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +1216.3%
Contains more Fats +122.9%
Contains more Other +47.1%
Contains more Carbs +100.1%
Contains more Water +694.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat gluten
Wheat gluten
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +233.3%
Contains less Saturated Fat -71.7%
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +233.3%
Contains less Saturated Fat -71.7%

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 Wheat
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Wheat Opinion
Net carbs 13.19g 23.3g Wheat
Protein 75.16g 5.71g Wheat gluten
Fats 1.85g 0.83g Wheat gluten
Carbs 13.79g 27.6g Wheat
Calories 370kcal 132kcal Wheat gluten
Sugar 0g 3.07g Wheat gluten
Fiber 0.6g 4.3g Wheat
Calcium 142mg 9mg Wheat gluten
Iron 5.2mg 1.76mg Wheat gluten
Magnesium 25mg 48mg Wheat
Phosphorus 260mg 147mg Wheat gluten
Potassium 100mg 164mg Wheat
Sodium 29mg 8mg Wheat
Zinc 0.85mg 1.84mg Wheat
Copper 0.182mg 0.207mg Wheat
Manganese 1.03mg Wheat
Selenium 39.7µg 31.9µg Wheat gluten
Vitamin A 0IU 4IU Wheat
Vitamin E 0mg 0.24mg Wheat
Vitamin B1 0mg 0.095mg Wheat
Vitamin B2 0mg 0.03mg Wheat
Vitamin B3 0mg 2.305mg Wheat
Vitamin B6 0mg 0.07mg Wheat
Folate 0µg 11µg Wheat
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat
Trans Fat 0.002g Wheat gluten
Saturated Fat 0.272g 0.077g Wheat
Monounsaturated Fat 0.156g 0.084g Wheat gluten
Polyunsaturated fat 0.81g 0.243g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
68%
Wheat gluten
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 3.07g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.4)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.195g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 14)
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.
Which food is richer in vitamins?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.