Wheat gluten vs. Arborio rice — In-Depth Nutrition Comparison
Compare
A recap on differences between wheat gluten and arborio rice
- Wheat gluten has more selenium, iron, phosphorus, calcium, and copper; however, arborio rice is higher in folate, vitamin B1, vitamin B3, and vitamin B5.
- Wheat gluten covers your daily selenium needs 59% more than arborio rice.
- Arborio rice contains 142 times less calcium than wheat gluten. Wheat gluten contains 142mg of calcium, while arborio rice contains 1mg.
Food varieties used in this article are Vital wheat gluten and Rice, white, short-grain, enriched, cooked.
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.
| Contains more MagnesiumMagnesium | +212.5% |
| Contains more CalciumCalcium | +14100% |
| Contains more PotassiumPotassium | +284.6% |
| Contains more IronIron | +256.2% |
| Contains more CopperCopper | +152.8% |
| Contains more ZincZinc | +112.5% |
| Contains more PhosphorusPhosphorus | +687.9% |
| Contains more SeleniumSelenium | +429.3% |
| Contains less SodiumSodium | -100% |
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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more ProteinProtein | +3084.7% |
| Contains more FatsFats | +873.7% |
| Contains more OtherOther | +426.3% |
| Contains more CarbsCarbs | +108.3% |
| Contains more WaterWater | +735.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +169% |
| Contains more Poly. FatPolyunsaturated fat | +1520% |
| Contains less Sat. FatSaturated fat | -81.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Protein | 75.16g | 2.36g | 146% |
| Selenium | 39.7µg | 7.5µg | 59% |
| Iron | 5.2mg | 1.46mg | 47% |
| Phosphorus | 260mg | 33mg | 32% |
| Manganese | 0.357mg | 16% | |
| Folate | 0µg | 59µg | 15% |
| Vitamin B1 | 0mg | 0.164mg | 14% |
| Calcium | 142mg | 1mg | 14% |
| Calories | 370kcal | 130kcal | 12% |
| Copper | 0.182mg | 0.072mg | 12% |
| Vitamin B3 | 0mg | 1.493mg | 9% |
| Vitamin B5 | 0mg | 0.397mg | 8% |
| Polyunsaturated fat | 0.81g | 0.05g | 5% |
| Carbs | 13.79g | 28.73g | 5% |
| Vitamin B6 | 0mg | 0.059mg | 5% |
| Zinc | 0.85mg | 0.4mg | 4% |
| Magnesium | 25mg | 8mg | 4% |
| Fats | 1.85g | 0.19g | 3% |
| Fiber | 0.6g | 2% | |
| Potassium | 100mg | 26mg | 2% |
| Saturated fat | 0.272g | 0.051g | 1% |
| Vitamin B2 | 0mg | 0.016mg | 1% |
| Sodium | 29mg | 0mg | 1% |
| Net carbs | 13.19g | 28.73g | N/A |
| Monounsaturated fat | 0.156g | 0.058g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.102mg | 0% | |
| Leucine | 0.195mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.056mg | 0% | |
| Phenylalanine | 0.126mg | 0% | |
| Valine | 0.144mg | 0% | |
| Histidine | 0.056mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
12%
Minerals Daily Need Coverage Score
68%
20%
Comparison summary
Which food is lower in glycemic index?
Wheat gluten is lower in glycemic index (difference - 5)
Which food is cheaper?
Wheat gluten is cheaper (difference - $1)
Which food is richer in minerals?
Wheat gluten is relatively richer in minerals
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Arborio rice is lower in Saturated fat (difference - 0.221g)
Which food is richer in vitamins?
Arborio rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)