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  6. Wheat gluten vs. Cauliflower

Wheat gluten vs. Cauliflower — In-Depth Nutrition Comparison

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What are the differences between wheat gluten and cauliflower?

  • Wheat gluten is higher in selenium, iron, phosphorus, copper, and calcium, yet cauliflower is higher in vitamin C, folate, vitamin B6, vitamin B5, and vitamin K.
  • Wheat gluten's daily need coverage for selenium is 71% more.
  • Wheat gluten has 12 times more iron than cauliflower. While wheat gluten has 5.2mg of iron, cauliflower has only 0.42mg.

We used Vital wheat gluten and Cauliflower, raw types in this article.

Infographic

Wheat gluten vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +545.5%
Contains more IronIron +1138.1%
Contains more CopperCopper +366.7%
Contains more ZincZinc +214.8%
Contains more PhosphorusPhosphorus +490.9%
Contains more SeleniumSelenium +6516.7%
Contains more PotassiumPotassium +199%
~equal in Sodium ~30mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin CVitamin C +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Cauliflower DV% diff.
Protein 75.16g 1.92g 146%
Selenium 39.7µg 0.6µg 71%
Iron 5.2mg 0.42mg 60%
Vitamin C 0mg 48.2mg 54%
Phosphorus 260mg 44mg 31%
Calories 370kcal 25kcal 17%
Copper 0.182mg 0.039mg 16%
Vitamin B6 0mg 0.184mg 14%
Folate 0µg 57µg 14%
Vitamin K 0µg 15.5µg 13%
Vitamin B5 0mg 0.667mg 13%
Calcium 142mg 22mg 12%
Choline 44.3mg 8%
Manganese 0.155mg 7%
Potassium 100mg 299mg 6%
Fiber 0.6g 2g 6%
Vitamin B2 0mg 0.06mg 5%
Zinc 0.85mg 0.27mg 5%
Polyunsaturated fat 0.81g 0.031g 5%
Vitamin B1 0mg 0.05mg 4%
Vitamin B3 0mg 0.507mg 3%
Carbs 13.79g 4.97g 3%
Magnesium 25mg 15mg 2%
Fats 1.85g 0.28g 2%
Vitamin E 0mg 0.08mg 1%
Fructose 0.97g 1%
Saturated fat 0.272g 0.13g 1%
Net carbs 13.19g 2.97g N/A
Sugar 0g 1.91g N/A
Sodium 29mg 30mg 0%
Monounsaturated fat 0.156g 0.034g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +3814.6%
Contains more FatsFats +560.7%
Contains more CarbsCarbs +177.5%
Contains more OtherOther +31.6%
Contains more WaterWater +1022.8%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +358.8%
Contains more Poly. FatPolyunsaturated fat +2512.9%
Contains less Sat. FatSaturated fat -52.2%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.