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  6. Wheat vs. Wheat gluten

Wheat vs. Wheat gluten — In-Depth Nutrition Comparison

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How are Wheat and Wheat gluten different?

  • Wheat is richer in Selenium, Vitamin B3, Copper, Phosphorus, Vitamin B1, Vitamin B6, Zinc, Magnesium, and Vitamin B5, while Wheat gluten is higher in Iron.
  • Wheat covers your daily need of Selenium 90% more than Wheat gluten.

Wheat, durum and Vital wheat gluten types were used in this article.

Infographic

Wheat 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.
Wheat
Wheat
8
:
2
Wheat gluten
Wheat gluten
Contains more Magnesium +476%
Contains more Phosphorus +95.4%
Contains more Potassium +331%
Contains less Sodium -93.1%
Contains more Zinc +389.4%
Contains more Copper +203.8%
Contains more Selenium +125.2%
Contains more Calcium +317.6%
Contains more Iron +47.7%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
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 +476%
Contains more Phosphorus +95.4%
Contains more Potassium +331%
Contains less Sodium -93.1%
Contains more Zinc +389.4%
Contains more Copper +203.8%
Contains more Selenium +125.2%
Contains more Calcium +317.6%
Contains more Iron +47.7%

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.
Wheat
Wheat
6
:
2
Wheat gluten
Wheat gluten
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Wheat
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% 105% 28% 127% 57% 97% 33% 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 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
Wheat
Wheat
4
:
1
Wheat gluten
Wheat gluten
Contains more Fats +33.5%
Contains more Carbs +415.8%
Contains more Water +33.4%
Contains more Other +78%
Contains more Protein +449.4%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +33.5%
Contains more Carbs +415.8%
Contains more Water +33.4%
Contains more Other +78%
Contains more Protein +449.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Wheat gluten
Wheat gluten
Contains more Monounsaturated Fat +120.5%
Contains more Polyunsaturated fat +20.7%
Contains less Saturated Fat -40.1%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 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 +120.5%
Contains more Polyunsaturated fat +20.7%
Contains less Saturated Fat -40.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Wheat gluten Opinion
Net carbs 71.13g 13.19g Wheat
Protein 13.68g 75.16g Wheat gluten
Fats 2.47g 1.85g Wheat
Carbs 71.13g 13.79g Wheat
Calories 339kcal 370kcal Wheat gluten
Fiber 0.6g Wheat gluten
Calcium 34mg 142mg Wheat gluten
Iron 3.52mg 5.2mg Wheat gluten
Magnesium 144mg 25mg Wheat
Phosphorus 508mg 260mg Wheat
Potassium 431mg 100mg Wheat
Sodium 2mg 29mg Wheat
Zinc 4.16mg 0.85mg Wheat
Copper 0.553mg 0.182mg Wheat
Manganese 3.012mg Wheat
Selenium 89.4µg 39.7µg Wheat
Vitamin B1 0.419mg 0mg Wheat
Vitamin B2 0.121mg 0mg Wheat
Vitamin B3 6.738mg 0mg Wheat
Vitamin B5 0.935mg 0mg Wheat
Vitamin B6 0.419mg 0mg Wheat
Folate 43µg 0µg Wheat
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Saturated Fat 0.454g 0.272g Wheat gluten
Monounsaturated Fat 0.344g 0.156g Wheat
Polyunsaturated fat 0.978g 0.81g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
0%
Wheat gluten
Minerals Daily Need Coverage Score
168%
Wheat
68%
Wheat gluten

Comparison summary

Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 0.182g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.4)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.