Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wheat gluten vs. Chard raw — In-Depth Nutrition Comparison

Compare

How are wheat gluten and chard raw different?

  • Wheat gluten is higher in selenium, iron, phosphorus, and calcium; however, chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, vitamin E, and potassium.
  • Daily need coverage for vitamin K for chard raw is 692% higher.
  • Wheat gluten contains 44 times more selenium than chard raw. While wheat gluten contains 39.7µg of selenium, chard raw contains only 0.9µg.
  • Chard raw has a lower glycemic index (32) than wheat gluten (64).

Vital wheat gluten and Chard, swiss, raw are the varieties used in this article.

Infographic

Wheat gluten vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +178.4%
Contains more IronIron +188.9%
Contains more ZincZinc +136.1%
Contains more PhosphorusPhosphorus +465.2%
Contains less SodiumSodium -86.4%
Contains more SeleniumSelenium +4311.1%
Contains more MagnesiumMagnesium +224%
Contains more PotassiumPotassium +279%
~equal in Copper ~0.179mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +4075.6%
Contains more FatsFats +825%
Contains more CarbsCarbs +268.7%
Contains more WaterWater +1030%
Contains more OtherOther +60%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +290%
Contains more Poly. FatPolyunsaturated fat +1057.1%
Contains less Sat. FatSaturated fat -89%

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 Chard raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat 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 Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Protein 75.16g 1.8g 147%
Selenium 39.7µg 0.9µg 71%
Iron 5.2mg 1.8mg 43%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Phosphorus 260mg 46mg 31%
Calories 370kcal 19kcal 18%
Manganese 0.366mg 16%
Magnesium 25mg 81mg 13%
Vitamin E 0mg 1.89mg 13%
Calcium 142mg 51mg 9%
Sodium 29mg 213mg 8%
Potassium 100mg 379mg 8%
Vitamin B6 0mg 0.099mg 8%
Vitamin B2 0mg 0.09mg 7%
Polyunsaturated fat 0.81g 0.07g 5%
Zinc 0.85mg 0.36mg 4%
Folate 0µg 14µg 4%
Fiber 0.6g 1.6g 4%
Vitamin B5 0mg 0.172mg 3%
Choline 18mg 3%
Vitamin B1 0mg 0.04mg 3%
Vitamin B3 0mg 0.4mg 3%
Carbs 13.79g 3.74g 3%
Fats 1.85g 0.2g 3%
Saturated fat 0.272g 0.03g 1%
Net carbs 13.19g 2.14g N/A
Sugar 0g 1.1g N/A
Copper 0.182mg 0.179mg 0%
Monounsaturated fat 0.156g 0.04g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
185%
Chard raw
Minerals Daily Need Coverage Score
68%
Wheat gluten
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 184mg)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.242g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Chard raw
Chard raw 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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.