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Wheat gluten vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between Wheat gluten and Flour

  • Wheat gluten has more Phosphorus, Calcium, Selenium, and Iron, while Flour has more Vitamin B1, Folate, Vitamin B2, Vitamin B3, Vitamin B5, and Fiber.
  • Flour covers your daily need of Vitamin B1 65% more than Wheat gluten.
  • Wheat gluten contains 9 times more Calcium than Flour. While Wheat gluten contains 142mg of Calcium, Flour contains only 15mg.

These are the specific foods used in this comparison Vital wheat gluten and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Wheat gluten vs Flour 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.
Contains more Calcium +846.7%
Contains more Iron +12.1%
Contains more Magnesium +13.6%
Contains more Phosphorus +140.7%
Contains more Zinc +21.4%
Contains more Copper +26.4%
Contains more Selenium +17.1%
Contains less Sodium -93.1%
Equal in Potassium - 107
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +846.7%
Contains more Iron +12.1%
Contains more Magnesium +13.6%
Contains more Phosphorus +140.7%
Contains more Zinc +21.4%
Contains more Copper +26.4%
Contains more Selenium +17.1%
Contains less Sodium -93.1%
Equal in Potassium - 107

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.
:
8
Flour
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 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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
Contains more Protein +627.6%
Contains more Fats +88.8%
Contains more Other +117.4%
Contains more Carbs +453.4%
Contains more Water +45.4%
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +627.6%
Contains more Fats +88.8%
Contains more Other +117.4%
Contains more Carbs +453.4%
Contains more Water +45.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +79.3%
Contains more Polyunsaturated fat +96.1%
Contains less Saturated Fat -43%
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +79.3%
Contains more Polyunsaturated fat +96.1%
Contains less Saturated Fat -43%

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Flour Opinion
Net carbs 13.19g 73.61g Flour
Protein 75.16g 10.33g Wheat gluten
Fats 1.85g 0.98g Wheat gluten
Carbs 13.79g 76.31g Flour
Calories 370kcal 364kcal Wheat gluten
Sugar 0g 0.27g Wheat gluten
Fiber 0.6g 2.7g Flour
Calcium 142mg 15mg Wheat gluten
Iron 5.2mg 4.64mg Wheat gluten
Magnesium 25mg 22mg Wheat gluten
Phosphorus 260mg 108mg Wheat gluten
Potassium 100mg 107mg Flour
Sodium 29mg 2mg Flour
Zinc 0.85mg 0.7mg Wheat gluten
Copper 0.182mg 0.144mg Wheat gluten
Manganese 0.682mg Flour
Selenium 39.7µg 33.9µg Wheat gluten
Vitamin E 0mg 0.06mg Flour
Vitamin B1 0mg 0.785mg Flour
Vitamin B2 0mg 0.494mg Flour
Vitamin B3 0mg 5.904mg Flour
Vitamin B5 0mg 0.438mg Flour
Vitamin B6 0mg 0.044mg Flour
Folate 0µg 183µg Flour
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Saturated Fat 0.272g 0.155g Flour
Monounsaturated Fat 0.156g 0.087g Wheat gluten
Polyunsaturated fat 0.81g 0.413g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Flour
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
50%
Flour
Minerals Daily Need Coverage Score
68%
Wheat gluten
59%
Flour

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 8)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.117g)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.