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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, vitamin B5, vitamin B3, vitamin B1, vitamin B6, carbs, and copper; however, wheat gluten has more protein, selenium, and iron.
  • Daily need coverage for protein for wheat gluten is 154% higher.
  • Wheat gluten has a higher glycemic index than rye.

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

Infographic

Rye vs Wheat gluten infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +340%
Contains more PotassiumPotassium +410%
Contains more CopperCopper +101.6%
Contains more ZincZinc +211.8%
Contains more PhosphorusPhosphorus +27.7%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +491.7%
Contains more IronIron +97.7%
Contains more SeleniumSelenium +185.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Rye
Rye
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Wheat gluten DV% diff.
Protein 10.34g 75.16g 130%
Manganese 2.577mg 112%
Fiber 15.1g 0.6g 58%
Selenium 13.9µg 39.7µg 47%
Iron 2.63mg 5.2mg 32%
Vitamin B5 1.456mg 0mg 29%
Vitamin B3 4.27mg 0mg 27%
Vitamin B1 0.316mg 0mg 26%
Vitamin B6 0.294mg 0mg 23%
Carbs 75.86g 13.79g 21%
Copper 0.367mg 0.182mg 21%
Magnesium 110mg 25mg 20%
Vitamin B2 0.251mg 0mg 19%
Zinc 2.65mg 0.85mg 16%
Calcium 24mg 142mg 12%
Potassium 510mg 100mg 12%
Phosphorus 332mg 260mg 10%
Folate 38µg 0µg 10%
Vitamin E 0.85mg 0mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 0µg 5%
Calories 338kcal 370kcal 2%
Sodium 2mg 29mg 1%
Protein per 100 calories 3.1g 20g N/A
Calories per 10 g protein 327kcal 49kcal N/A
Weight per 100 calories 30g 27g N/A
Fats 1.63g 1.85g 0%
Net carbs 60.76g 13.19g N/A
Sugar 0.98g 0g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.197g 0.272g 0%
Monounsaturated fat 0.208g 0.156g 0%
Polyunsaturated fat 0.767g 0.81g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
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 CarbsCarbs +450.1%
Contains more WaterWater +29.3%
Contains more ProteinProtein +626.9%
Contains more FatsFats +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
22% 13% 65%
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 -27.6%
Contains more Mono. FatMonounsaturated fat +33.3%
~equal in Polyunsaturated fat ~0.81g

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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. 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.