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

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A recap on the 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.

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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.

Wheat gluten

Arborio rice

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.

Wheat gluten

Arborio rice

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 E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

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%