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Rye vs Wheat gluten - In-Depth Nutrition Comparison

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The main differences between Rye and Wheat gluten

  • Rye has more Fiber, Copper, and Magnesium, however Wheat gluten has more Selenium, Iron, Vitamin B5, Vitamin B3, Vitamin B1, Vitamin B6, and Vitamin B2.
  • Daily need coverage for Fiber from Rye is 58% higher.
  • Wheat gluten has 4 times less Magnesium than Rye. Rye has 110mg of Magnesium, while Wheat gluten has 25mg.

Food types used in this article are Rye grain and Vital wheat gluten.

Infographic

Rye 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 more Magnesium +340%
Contains more Phosphorus +27.7%
Contains more Potassium +410%
Contains less Sodium -93.1%
Contains more Zinc +211.8%
Contains more Copper +101.6%
Contains more Calcium +491.7%
Contains more Iron +97.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains more Magnesium +340%
Contains more Phosphorus +27.7%
Contains more Potassium +410%
Contains less Sodium -93.1%
Contains more Zinc +211.8%
Contains more Copper +101.6%
Contains more Calcium +491.7%
Contains more Iron +97.7%

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
Rye
9
:
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 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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 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 +∞%

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.
Rye Wheat gluten
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rye Wheat gluten Opinion
Net carbs 60.76g 13.19g Rye
Protein 10.34g 75.16g Wheat gluten
Fats 1.63g 1.85g Wheat gluten
Carbs 75.86g 13.79g Rye
Calories 338kcal 370kcal Wheat gluten
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g 0g Wheat gluten
Fiber 15.1g 0.6g Rye
Calcium 24mg 142mg Wheat gluten
Iron 2.63mg 5.2mg Wheat gluten
Magnesium 110mg 25mg Rye
Phosphorus 332mg 260mg Rye
Potassium 510mg 100mg Rye
Sodium 2mg 29mg Rye
Zinc 2.65mg 0.85mg Rye
Copper 0.367mg 0.182mg Rye
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg 0mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0mg Rye
Vitamin B2 0.251mg 0mg Rye
Vitamin B3 4.27mg 0mg Rye
Vitamin B5 1.456mg 0mg Rye
Vitamin B6 0.294mg 0mg Rye
Folate 38µg 0µg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 0µg Rye
Tryptophan 0.108mg mg Rye
Threonine 0.289mg mg Rye
Isoleucine 0.208mg mg Rye
Leucine 0.563mg mg Rye
Lysine 0.286mg mg Rye
Methionine 0.153mg mg Rye
Phenylalanine 0.435mg mg Rye
Valine 0.317mg mg Rye
Histidine 0.189mg mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat gluten
Saturated Fat 0.197g 0.272g Rye
Monounsaturated Fat 0.208g 0.156g Rye
Polyunsaturated fat 0.767g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36
Rye
0
Wheat gluten
Mineral Summary Score
71
Rye
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
62%
Rye
451%
Wheat gluten
Carbohydrates
76%
Rye
14%
Wheat gluten
Fats
8%
Rye
9%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.