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  6. Wheat gluten vs. Avocado

Wheat gluten vs. Avocado — In-Depth Nutrition Comparison

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How are Wheat gluten and Avocado different?

  • Wheat gluten is higher in Selenium, Iron, Phosphorus, and Calcium, however, Avocado is richer in Vitamin B5, Fiber, Folate, Vitamin B6, Vitamin K, and Vitamin E .
  • Daily need coverage for Selenium from Wheat gluten is 71% higher.
  • Wheat gluten contains 12 times more Calcium than Avocado. While Wheat gluten contains 142mg of Calcium, Avocado contains only 12mg.

Vital wheat gluten and Avocados, raw, all commercial varieties are the varieties used in this article.

Infographic

Wheat gluten vs Avocado 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.
Wheat gluten
Wheat gluten
5
:
5
Avocado
Avocado
Contains more Calcium +1083.3%
Contains more Iron +845.5%
Contains more Phosphorus +400%
Contains more Zinc +32.8%
Contains more Selenium +9825%
Contains more Magnesium +16%
Contains more Potassium +385%
Contains less Sodium -75.9%
Equal in Copper - 0.19
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +1083.3%
Contains more Iron +845.5%
Contains more Phosphorus +400%
Contains more Zinc +32.8%
Contains more Selenium +9825%
Contains more Magnesium +16%
Contains more Potassium +385%
Contains less Sodium -75.9%
Equal in Copper - 0.19

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
Wheat gluten
0
:
10
Avocado
Avocado
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Wheat gluten
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat gluten
Wheat gluten
2
:
3
Avocado
Avocado
Contains more Protein +3658%
Contains more Carbs +61.7%
Contains more Fats +692.4%
Contains more Water +793%
Contains more Other +58%
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +3658%
Contains more Carbs +61.7%
Contains more Fats +692.4%
Contains more Water +793%
Contains more Other +58%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat gluten
Wheat gluten
1
:
2
Avocado
Avocado
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +6181.4%
Contains more Polyunsaturated fat +124.2%
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +6181.4%
Contains more Polyunsaturated fat +124.2%

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 Avocado
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Avocado Opinion
Net carbs 13.19g 1.83g Wheat gluten
Protein 75.16g 2g Wheat gluten
Fats 1.85g 14.66g Avocado
Carbs 13.79g 8.53g Wheat gluten
Calories 370kcal 160kcal Wheat gluten
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0g 0.66g Wheat gluten
Fiber 0.6g 6.7g Avocado
Calcium 142mg 12mg Wheat gluten
Iron 5.2mg 0.55mg Wheat gluten
Magnesium 25mg 29mg Avocado
Phosphorus 260mg 52mg Wheat gluten
Potassium 100mg 485mg Avocado
Sodium 29mg 7mg Avocado
Zinc 0.85mg 0.64mg Wheat gluten
Copper 0.182mg 0.19mg Avocado
Manganese 0.142mg Avocado
Selenium 39.7µg 0.4µg Wheat gluten
Vitamin A 0IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 0mg 2.07mg Avocado
Vitamin C 0mg 10mg Avocado
Vitamin B1 0mg 0.067mg Avocado
Vitamin B2 0mg 0.13mg Avocado
Vitamin B3 0mg 1.738mg Avocado
Vitamin B5 0mg 1.389mg Avocado
Vitamin B6 0mg 0.257mg Avocado
Folate 0µg 81µg Avocado
Vitamin K 0µg 21µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 0.272g 2.126g Wheat gluten
Monounsaturated Fat 0.156g 9.799g Avocado
Polyunsaturated fat 0.81g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Avocado
Minerals Daily Need Coverage Score
68%
Wheat gluten
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 1.854g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.8)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.