Quinoa vs. Wheat gluten — In-Depth Nutrition Comparison
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How are quinoa and wheat gluten different?
- Quinoa is higher in folate, vitamin B6, magnesium, vitamin B1, fiber, and vitamin B2; however, wheat gluten is richer in selenium, iron, phosphorus, and calcium.
- Daily need coverage for selenium for wheat gluten is 67% higher.
- Quinoa has a lower glycemic index (53) than wheat gluten (64).
Quinoa, cooked and Vital wheat gluten are the varieties used in this article.
Infographic
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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 MagnesiumMagnesium | +156% |
| Contains more PotassiumPotassium | +72% |
| Contains more ZincZinc | +28.2% |
| Contains less SodiumSodium | -75.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +735.3% |
| Contains more IronIron | +249% |
| Contains more PhosphorusPhosphorus | +71.1% |
| Contains more SeleniumSelenium | +1317.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 4.4g | 75.16g | 142% |
| Selenium | 2.8µg | 39.7µg | 67% |
| Iron | 1.49mg | 5.2mg | 46% |
| Manganese | 0.631mg | 27% | |
| Phosphorus | 152mg | 260mg | 15% |
| Calories | 120kcal | 370kcal | 13% |
| Calcium | 17mg | 142mg | 13% |
| Folate | 42µg | 0µg | 11% |
| Vitamin B6 | 0.123mg | 0mg | 9% |
| Vitamin B1 | 0.107mg | 0mg | 9% |
| Fiber | 2.8g | 0.6g | 9% |
| Magnesium | 64mg | 25mg | 9% |
| Vitamin B2 | 0.11mg | 0mg | 8% |
| Starch | 17.63g | 7% | |
| Vitamin E | 0.63mg | 0mg | 4% |
| Choline | 23mg | 4% | |
| Carbs | 21.3g | 13.79g | 3% |
| Vitamin B3 | 0.412mg | 0mg | 3% |
| Polyunsaturated fat | 1.078g | 0.81g | 2% |
| Potassium | 172mg | 100mg | 2% |
| Zinc | 1.09mg | 0.85mg | 2% |
| Copper | 0.192mg | 0.182mg | 1% |
| Monounsaturated fat | 0.528g | 0.156g | 1% |
| Sodium | 7mg | 29mg | 1% |
| Fats | 1.92g | 1.85g | 0% |
| Net carbs | 18.5g | 13.19g | N/A |
| Sugar | 0.87g | 0g | N/A |
| Saturated fat | 0.231g | 0.272g | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
| Contains more CarbsCarbs | +54.5% |
| Contains more WaterWater | +773.3% |
| Contains more ProteinProtein | +1608.2% |
| Contains more OtherOther | +29.9% |
~equal in
Fats
~1.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
| Contains less Sat. FatSaturated fat | -15.1% |
| Contains more Mono. FatMonounsaturated fat | +238.5% |
| Contains more Poly. FatPolyunsaturated fat | +33.1% |
