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Wheat gluten vs. Carambola — In-Depth Nutrition Comparison

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Important differences between wheat gluten and carambola

  • Wheat gluten has more selenium, iron, phosphorus, calcium, zinc, and polyunsaturated fat; however, carambola is richer in vitamin C, fiber, and vitamin B5.
  • Wheat gluten's daily need coverage for selenium is 71% more.
  • Wheat gluten contains 65 times more iron than carambola. Wheat gluten contains 5.2mg of iron, while carambola contains 0.08mg.
  • Wheat gluten has a higher glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of carambola is 45.

The food varieties used in the comparison are Vital wheat gluten and Carambola, (starfruit), raw.

Infographic

Wheat gluten vs Carambola infographic
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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.
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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +4633.3%
Contains more IronIron +6400%
Contains more CopperCopper +32.8%
Contains more ZincZinc +608.3%
Contains more PhosphorusPhosphorus +2066.7%
Contains more SeleniumSelenium +6516.7%
Contains more PotassiumPotassium +33%
Contains less SodiumSodium -93.1%

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +7126.9%
Contains more FatsFats +460.6%
Contains more CarbsCarbs +104.9%
Contains more OtherOther +92.3%
Contains more WaterWater +1014.4%

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% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +340.2%
Contains less Sat. FatSaturated fat -93%

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 Carambola
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Carambola DV% diff.
Protein 75.16g 1.04g 148%
Selenium 39.7µg 0.6µg 71%
Iron 5.2mg 0.08mg 64%
Vitamin C 0mg 34.4mg 38%
Phosphorus 260mg 12mg 35%
Calories 370kcal 31kcal 17%
Calcium 142mg 3mg 14%
Fiber 0.6g 2.8g 9%
Vitamin B5 0mg 0.391mg 8%
Zinc 0.85mg 0.12mg 7%
Copper 0.182mg 0.137mg 5%
Magnesium 25mg 10mg 4%
Polyunsaturated fat 0.81g 0.184g 4%
Folate 0µg 12µg 3%
Manganese 0.037mg 2%
Fats 1.85g 0.33g 2%
Vitamin B3 0mg 0.367mg 2%
Carbs 13.79g 6.73g 2%
Vitamin E 0mg 0.15mg 1%
Potassium 100mg 133mg 1%
Sodium 29mg 2mg 1%
Vitamin B1 0mg 0.014mg 1%
Vitamin B2 0mg 0.016mg 1%
Vitamin B6 0mg 0.017mg 1%
Choline 7.6mg 1%
Saturated fat 0.272g 0.019g 1%
Net carbs 13.19g 3.93g N/A
Sugar 0g 3.98g N/A
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.156g 0.03g 0%
Tryptophan 0.008mg 0%
Threonine 0.044mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.077mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.037mg 0%
Valine 0.05mg 0%
Histidine 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Carambola
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
13%
Carambola
Minerals Daily Need Coverage Score
68%
Wheat gluten
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 3.98g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.8)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 0.253g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Carambola
Carambola 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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.