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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?

  • Wheat gluten is richer than Rice in Selenium, Iron, Phosphorus, Folate, Vitamin B1, Calcium, Copper, Vitamin B3, Vitamin B5, and Vitamin B6.
  • 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -96.6%
Contains more Iron +333.3%
Contains more Calcium +1320%
Contains more Potassium +185.7%
Contains more Magnesium +108.3%
Contains more Copper +163.8%
Contains more Zinc +73.5%
Contains more Phosphorus +504.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 195% 43% 9% 18% 61% 24% 112% 4%
Contains less Sodium -96.6%
Contains more Iron +333.3%
Contains more Calcium +1320%
Contains more Potassium +185.7%
Contains more Magnesium +108.3%
Contains more Copper +163.8%
Contains more Zinc +73.5%
Contains more Phosphorus +504.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
7
:
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 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 130kcal 370kcal Wheat gluten
Protein 2.69g 75.16g Wheat gluten
Fats 0.28g 1.85g Wheat gluten
Vitamin C 0mg 0mg
Net carbs 27.77g 13.19g Rice
Carbs 28.17g 13.79g Rice
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.2mg 5.2mg Wheat gluten
Calcium 10mg 142mg Wheat gluten
Potassium 35mg 100mg Wheat gluten
Magnesium 12mg 25mg Wheat gluten
Sugar 0.05g 0g Wheat gluten
Fiber 0.4g 0.6g Wheat gluten
Copper 0.069mg 0.182mg Wheat gluten
Zinc 0.49mg 0.85mg Wheat gluten
Starch g g
Phosphorus 43mg 260mg Wheat gluten
Sodium 1mg 29mg Rice
Vitamin A 0IU 0IU
Vitamin E 0.04mg 0mg Rice
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Folate 58µg 0µg Rice
Trans Fat g g
Saturated Fat 0.077g 0.272g Rice
Monounsaturated Fat 0.088g 0.156g Wheat gluten
Polyunsaturated fat 0.076g 0.81g Wheat gluten
Tryptophan 0.031mg mg Rice
Threonine 0.096mg mg Rice
Isoleucine 0.116mg mg Rice
Leucine 0.222mg mg Rice
Lysine 0.097mg mg Rice
Methionine 0.063mg mg Rice
Phenylalanine 0.144mg mg Rice
Valine 0.164mg mg Rice
Histidine 0.063mg mg Rice
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Rice
0
Wheat gluten
Mineral Summary Score
14
Rice
58
Wheat gluten

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Rice
451%
Wheat gluten
Carbohydrates
28%
Rice
14%
Wheat gluten
Fats
1%
Rice
9%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.