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  6. Wheat gluten vs. Wild rice

Wheat gluten vs. Wild rice — In-Depth Nutrition Comparison

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Differences between Wheat gluten and Wild rice

  • Wheat gluten has more Selenium, Iron, Phosphorus, Calcium, and Copper, while Wild rice has more Vitamin B6, Vitamin B3, Vitamin B2, and Folate.
  • Wheat gluten's daily need coverage for Selenium is 71% higher.
  • Wild rice contains 47 times less Calcium than Wheat gluten. Wheat gluten contains 142mg of Calcium, while Wild rice contains 3mg.

The food types used in this comparison are Vital wheat gluten and Wild rice, cooked.

Infographic

Wheat gluten vs Wild rice 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
5
:
5
Wild rice
Wild rice
Contains more Calcium +4633.3%
Contains more Iron +766.7%
Contains more Phosphorus +217.1%
Contains more Copper +50.4%
Contains more Selenium +4862.5%
Contains more Magnesium +28%
Contains less Sodium -89.7%
Contains more Zinc +57.6%
Equal in Potassium - 101
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +4633.3%
Contains more Iron +766.7%
Contains more Phosphorus +217.1%
Contains more Copper +50.4%
Contains more Selenium +4862.5%
Contains more Magnesium +28%
Contains less Sodium -89.7%
Contains more Zinc +57.6%
Equal in Potassium - 101

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
Wild rice
Wild rice
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%
Wild rice
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% 14% 21% 25% 10% 32% 20% 0% 2%
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
3
:
2
Wild rice
Wild rice
Contains more Protein +1783.7%
Contains more Fats +444.1%
Contains more Other +150%
Contains more Carbs +54.7%
Contains more Water +801.6%
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
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +1783.7%
Contains more Fats +444.1%
Contains more Other +150%
Contains more Carbs +54.7%
Contains more Water +801.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat gluten
Wheat gluten
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +212%
Contains more Polyunsaturated fat +280.3%
Contains less Saturated Fat -82%
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +212%
Contains more Polyunsaturated fat +280.3%
Contains less Saturated Fat -82%

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Wild rice Opinion
Net carbs 13.19g 19.54g Wild rice
Protein 75.16g 3.99g Wheat gluten
Fats 1.85g 0.34g Wheat gluten
Carbs 13.79g 21.34g Wild rice
Calories 370kcal 101kcal Wheat gluten
Fructose 0.2g Wild rice
Sugar 0g 0.73g Wheat gluten
Fiber 0.6g 1.8g Wild rice
Calcium 142mg 3mg Wheat gluten
Iron 5.2mg 0.6mg Wheat gluten
Magnesium 25mg 32mg Wild rice
Phosphorus 260mg 82mg Wheat gluten
Potassium 100mg 101mg Wild rice
Sodium 29mg 3mg Wild rice
Zinc 0.85mg 1.34mg Wild rice
Copper 0.182mg 0.121mg Wheat gluten
Manganese 0.282mg Wild rice
Selenium 39.7µg 0.8µg Wheat gluten
Vitamin A 0IU 3IU Wild rice
Vitamin E 0mg 0.24mg Wild rice
Vitamin B1 0mg 0.052mg Wild rice
Vitamin B2 0mg 0.087mg Wild rice
Vitamin B3 0mg 1.287mg Wild rice
Vitamin B5 0mg 0.154mg Wild rice
Vitamin B6 0mg 0.135mg Wild rice
Folate 0µg 26µg Wild rice
Vitamin K 0µg 0.5µg Wild rice
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 0.272g 0.049g Wild rice
Monounsaturated Fat 0.156g 0.05g Wheat gluten
Polyunsaturated fat 0.81g 0.213g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
68%
Wheat gluten
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.223g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.73g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.