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  6. Wheat gluten vs. Arborio rice

Wheat gluten vs. Arborio rice — In-Depth Nutrition Comparison

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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

Wheat gluten vs Arborio rice 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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.
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
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 ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
2% 29% 69%
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
22% 13% 65%
Saturated Fat: Sat. Fat 0.272 g
Monounsaturated Fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
32% 36% 31%
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.
Wheat gluten Arborio rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Arborio rice Opinion
Calories 370kcal 130kcal Wheat gluten
Protein 75.16g 2.36g Wheat gluten
Fats 1.85g 0.19g Wheat gluten
Net carbs 13.19g 28.73g Arborio rice
Carbs 13.79g 28.73g Arborio rice
Magnesium 25mg 8mg Wheat gluten
Calcium 142mg 1mg Wheat gluten
Potassium 100mg 26mg Wheat gluten
Iron 5.2mg 1.46mg Wheat gluten
Fiber 0.6g Wheat gluten
Copper 0.182mg 0.072mg Wheat gluten
Zinc 0.85mg 0.4mg Wheat gluten
Phosphorus 260mg 33mg Wheat gluten
Sodium 29mg 0mg Arborio rice
Manganese 0.357mg Arborio rice
Selenium 39.7µg 7.5µg Wheat gluten
Vitamin B1 0mg 0.164mg Arborio rice
Vitamin B2 0mg 0.016mg Arborio rice
Vitamin B3 0mg 1.493mg Arborio rice
Vitamin B5 0mg 0.397mg Arborio rice
Vitamin B6 0mg 0.059mg Arborio rice
Folate 0µg 59µg Arborio rice
Saturated Fat 0.272g 0.051g Arborio rice
Monounsaturated Fat 0.156g 0.058g Wheat gluten
Polyunsaturated fat 0.81g 0.05g Wheat gluten
Tryptophan 0.027mg Arborio rice
Threonine 0.084mg Arborio rice
Isoleucine 0.102mg Arborio rice
Leucine 0.195mg Arborio rice
Lysine 0.085mg Arborio rice
Methionine 0.056mg Arborio rice
Phenylalanine 0.126mg Arborio rice
Valine 0.144mg Arborio rice
Histidine 0.056mg Arborio rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Arborio rice
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
12%
Arborio rice
Minerals Daily Need Coverage Score
68%
Wheat gluten
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 5)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.221g)
Which food is richer in vitamins?
Arborio rice
Arborio rice 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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.