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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
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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 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

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%

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
68%
Wheat gluten
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 64)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.4)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 0.142g)
Which food is richer in vitamins?
Cauliflower
Cauliflower 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. 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.