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  6. Wafer vs. Wheat gluten

Wafer vs. Wheat gluten — In-Depth Nutrition Comparison

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How are Wafer and Wheat gluten different?

  • Wafer is higher in Copper, Vitamin B2, Vitamin B3, Vitamin B1, and Folate, however, Wheat gluten is richer in Selenium, Phosphorus, and Iron.
  • Daily need coverage for Selenium from Wheat gluten is 62% higher.
  • Wheat gluten has less Sodium.

Cookies, chocolate wafers and Vital wheat gluten are the varieties used in this article.

Infographic

Wafer 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.
Wafer
Wafer
5
:
5
Wheat gluten
Wheat gluten
Contains more Magnesium +112%
Contains more Potassium +110%
Contains more Zinc +28.2%
Contains more Copper +154.4%
Contains more Calcium +358.1%
Contains more Iron +29.7%
Contains more Phosphorus +97%
Contains less Sodium -95%
Contains more Selenium +596.5%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +112%
Contains more Potassium +110%
Contains more Zinc +28.2%
Contains more Copper +154.4%
Contains more Calcium +358.1%
Contains more Iron +29.7%
Contains more Phosphorus +97%
Contains less Sodium -95%
Contains more Selenium +596.5%

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.
Wafer
Wafer
10
:
0
Wheat gluten
Wheat gluten
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 B12 +∞%
Contains more Vitamin K +∞%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
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 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 B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
:
2
Wheat gluten
Wheat gluten
Contains more Fats +667.6%
Contains more Carbs +427.2%
Contains more Other +100%
Contains more Protein +1038.8%
Contains more Water +82.2%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 Fats +667.6%
Contains more Carbs +427.2%
Contains more Other +100%
Contains more Protein +1038.8%
Contains more Water +82.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Wheat gluten
Wheat gluten
Contains more Monounsaturated Fat +3018.6%
Contains more Polyunsaturated fat +412.7%
Contains less Saturated Fat -93.6%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains more Monounsaturated Fat +3018.6%
Contains more Polyunsaturated fat +412.7%
Contains less Saturated Fat -93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Wheat gluten Opinion
Net carbs 69.3g 13.19g Wafer
Protein 6.6g 75.16g Wheat gluten
Fats 14.2g 1.85g Wafer
Carbs 72.7g 13.79g Wafer
Calories 433kcal 370kcal Wafer
Sugar 37.43g 0g Wheat gluten
Fiber 3.4g 0.6g Wafer
Calcium 31mg 142mg Wheat gluten
Iron 4.01mg 5.2mg Wheat gluten
Magnesium 53mg 25mg Wafer
Phosphorus 132mg 260mg Wheat gluten
Potassium 210mg 100mg Wafer
Sodium 580mg 29mg Wheat gluten
Zinc 1.09mg 0.85mg Wafer
Copper 0.463mg 0.182mg Wafer
Manganese 0.696mg Wafer
Selenium 5.7µg 39.7µg Wheat gluten
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0mg Wafer
Vitamin B1 0.203mg 0mg Wafer
Vitamin B2 0.266mg 0mg Wafer
Vitamin B3 2.858mg 0mg Wafer
Vitamin B5 0.381mg 0mg Wafer
Vitamin B6 0.051mg 0mg Wafer
Folate 47µg 0µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 0µg Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 2mg 0mg Wheat gluten
Saturated Fat 4.241g 0.272g Wheat gluten
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.156g Wafer
Polyunsaturated fat 4.153g 0.81g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer 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
22%
Wafer
0%
Wheat gluten
Minerals Daily Need Coverage Score
65%
Wafer
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 551mg)
Which food is lower in Cholesterol?
Wheat gluten
Wheat gluten is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 3.969g)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.