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Rice vs. Wheat gluten — In-Depth Nutrition Comparison

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What are the differences between Rice and Wheat gluten?

  • Rice is higher in Folate, Vitamin B1, Vitamin B3, Vitamin B5, and Vitamin B6, yet Wheat gluten is higher in Selenium, Iron, Phosphorus, Calcium, and Copper.
  • Wheat gluten's daily need coverage for Selenium is 59% more.

We used Rice, white, long-grain, regular, enriched, cooked and Vital wheat gluten types in this article.

Infographic

Rice vs Wheat gluten 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.
Rice
Rice
2
:
8
Wheat gluten
Wheat gluten
Contains less Sodium -96.6%
Contains more Calcium +1320%
Contains more Iron +333.3%
Contains more Magnesium +108.3%
Contains more Phosphorus +504.7%
Contains more Potassium +185.7%
Contains more Zinc +73.5%
Contains more Copper +163.8%
Contains more Selenium +429.3%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains less Sodium -96.6%
Contains more Calcium +1320%
Contains more Iron +333.3%
Contains more Magnesium +108.3%
Contains more Phosphorus +504.7%
Contains more Potassium +185.7%
Contains more Zinc +73.5%
Contains more Copper +163.8%
Contains more Selenium +429.3%

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.
Rice
Rice
7
:
0
Wheat gluten
Wheat gluten
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 +∞%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
:
3
Wheat gluten
Wheat gluten
Contains more Carbs +104.3%
Contains more Water +734.6%
Contains more Protein +2694.1%
Contains more Fats +560.7%
Contains more Other +138.1%
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
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
Contains more Carbs +104.3%
Contains more Water +734.6%
Contains more Protein +2694.1%
Contains more Fats +560.7%
Contains more Other +138.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
:
2
Wheat gluten
Wheat gluten
Contains less Saturated Fat -71.7%
Contains more Monounsaturated Fat +77.3%
Contains more Polyunsaturated fat +965.8%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -71.7%
Contains more Monounsaturated Fat +77.3%
Contains more Polyunsaturated fat +965.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Wheat gluten
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice Wheat gluten Opinion
Net carbs 27.77g 13.19g Rice
Protein 2.69g 75.16g Wheat gluten
Fats 0.28g 1.85g Wheat gluten
Carbs 28.17g 13.79g Rice
Calories 130kcal 370kcal Wheat gluten
Sugar 0.05g 0g Wheat gluten
Fiber 0.4g 0.6g Wheat gluten
Calcium 10mg 142mg Wheat gluten
Iron 1.2mg 5.2mg Wheat gluten
Magnesium 12mg 25mg Wheat gluten
Phosphorus 43mg 260mg Wheat gluten
Potassium 35mg 100mg Wheat gluten
Sodium 1mg 29mg Rice
Zinc 0.49mg 0.85mg Wheat gluten
Copper 0.069mg 0.182mg Wheat gluten
Manganese 0.472mg Rice
Selenium 7.5µg 39.7µg Wheat gluten
Vitamin E 0.04mg 0mg Rice
Vitamin B1 0.163mg 0mg Rice
Vitamin B2 0.013mg 0mg Rice
Vitamin B3 1.476mg 0mg Rice
Vitamin B5 0.39mg 0mg Rice
Vitamin B6 0.093mg 0mg Rice
Folate 58µg 0µg Rice
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Saturated Fat 0.077g 0.272g Rice
Monounsaturated Fat 0.088g 0.156g Wheat gluten
Polyunsaturated fat 0.076g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Wheat gluten
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
13%
Rice
0%
Wheat gluten
Minerals Daily Need Coverage Score
22%
Rice
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.05g)
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?
Rice
Rice contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.195g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Rice
Rice 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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.