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 for selenium, 90% more than wheat gluten.
- Wheat gluten has a higher glycemic index (64) than wheat (50).
Wheat, durum and Vital wheat gluten types were used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +476% |
| Contains more PotassiumPotassium | +331% |
| Contains more CopperCopper | +203.8% |
| Contains more ZincZinc | +389.4% |
| Contains more PhosphorusPhosphorus | +95.4% |
| Contains less SodiumSodium | -93.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +125.2% |
| Contains more CalciumCalcium | +317.6% |
| Contains more IronIron | +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.
| 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 FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 3.012mg | 131% | |
| Protein | 13.68g | 75.16g | 123% |
| Selenium | 89.4µg | 39.7µg | 90% |
| Vitamin B3 | 6.738mg | 0mg | 42% |
| Copper | 0.553mg | 0.182mg | 41% |
| Vitamin B1 | 0.419mg | 0mg | 35% |
| Phosphorus | 508mg | 260mg | 35% |
| Vitamin B6 | 0.419mg | 0mg | 32% |
| Zinc | 4.16mg | 0.85mg | 30% |
| Magnesium | 144mg | 25mg | 28% |
| Iron | 3.52mg | 5.2mg | 21% |
| Vitamin B5 | 0.935mg | 0mg | 19% |
| Carbs | 71.13g | 13.79g | 19% |
| Calcium | 34mg | 142mg | 11% |
| Folate | 43µg | 0µg | 11% |
| Potassium | 431mg | 100mg | 10% |
| Vitamin B2 | 0.121mg | 0mg | 9% |
| Calories | 339kcal | 370kcal | 2% |
| Fiber | 0.6g | 2% | |
| Sodium | 2mg | 29mg | 1% |
| Fats | 2.47g | 1.85g | 1% |
| Saturated fat | 0.454g | 0.272g | 1% |
| Polyunsaturated fat | 0.978g | 0.81g | 1% |
| Net carbs | 71.13g | 13.19g | N/A |
| Monounsaturated fat | 0.344g | 0.156g | 0% |
| Tryptophan | 0.176mg | 0% | |
| Threonine | 0.366mg | 0% | |
| Isoleucine | 0.533mg | 0% | |
| Leucine | 0.934mg | 0% | |
| Lysine | 0.303mg | 0% | |
| Methionine | 0.221mg | 0% | |
| Phenylalanine | 0.681mg | 0% | |
| Valine | 0.594mg | 0% | |
| Histidine | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
| Contains more FatsFats | +33.5% |
| Contains more CarbsCarbs | +415.8% |
| Contains more WaterWater | +33.4% |
| Contains more OtherOther | +78% |
| Contains more ProteinProtein | +449.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
| Contains more Mono. FatMonounsaturated fat | +120.5% |
| Contains more Poly. FatPolyunsaturated fat | +20.7% |
| Contains less Sat. FatSaturated fat | -40.1% |