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Wheat gluten vs. Almonds — In-Depth Nutrition Comparison

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Summary of differences between wheat gluten and almonds

  • Wheat gluten has more selenium and iron, while almonds have more vitamin E, copper, vitamin B2, magnesium, fiber, phosphorus, vitamin B3, and zinc.
  • Almonds cover your daily need for vitamin E, 171% more than wheat gluten.
  • Wheat gluten contains 10 times more selenium than almonds. While wheat gluten contains 39.7µg of selenium, almonds contain only 4.1µg.
  • Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of wheat gluten is 64.

These are the specific foods used in this comparison Vital wheat gluten and Nuts, almonds.

Infographic

Wheat gluten vs Almonds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more IronIron +40.2%
Contains more SeleniumSelenium +868.3%
Contains more MagnesiumMagnesium +980%
Contains more CalciumCalcium +89.4%
Contains more PotassiumPotassium +633%
Contains more CopperCopper +466.5%
Contains more ZincZinc +267.1%
Contains more PhosphorusPhosphorus +85%
Contains less SodiumSodium -96.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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 FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more ProteinProtein +255.4%
Contains more WaterWater +85.9%
Contains more FatsFats +2598.9%
Contains more CarbsCarbs +56.3%
Contains more OtherOther +196%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +20125%
Contains more Poly. FatPolyunsaturated fat +1422.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat gluten Almonds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price 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 gluten Almonds DV% diff.
Vitamin E 0mg 25.63mg 171%
Protein 75.16g 21.15g 108%
Manganese 2.179mg 95%
Copper 0.182mg 1.031mg 94%
Vitamin B2 0mg 1.138mg 88%
Monounsaturated fat 0.156g 31.551g 78%
Polyunsaturated fat 0.81g 12.329g 77%
Fats 1.85g 49.93g 74%
Selenium 39.7µg 4.1µg 65%
Magnesium 25mg 270mg 58%
Fiber 0.6g 12.5g 48%
Phosphorus 260mg 481mg 32%
Vitamin B3 0mg 3.618mg 23%
Zinc 0.85mg 3.12mg 21%
Iron 5.2mg 3.71mg 19%
Potassium 100mg 733mg 19%
Vitamin B1 0mg 0.205mg 17%
Saturated fat 0.272g 3.802g 16%
Calcium 142mg 269mg 13%
Folate 0µg 44µg 11%
Vitamin B6 0mg 0.137mg 11%
Calories 370kcal 579kcal 10%
Vitamin B5 0mg 0.471mg 9%
Choline 52.1mg 9%
Carbs 13.79g 21.55g 3%
Sodium 29mg 1mg 1%
Net carbs 13.19g 9.05g N/A
Sugar 0g 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Wheat gluten
78%
Almonds
Minerals Daily Need Coverage Score
68%
Wheat gluten
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 3.53g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.