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Wheat gluten vs. Club sandwich — In-Depth Nutrition Comparison

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Summary of differences between wheat gluten and club sandwich

  • Wheat gluten has more iron and selenium, while club sandwich has more vitamin B3, vitamin B6, vitamin B1,2, vitamin B5, vitamin B1, and vitamin B2.
  • Wheat gluten covers your daily need for iron, 48% more than club sandwich.
  • Wheat gluten contains 2 times more selenium than club sandwich. While wheat gluten contains 39.7µg of selenium, club sandwich contains only 24.8µg.
  • The amount of sodium in wheat gluten is lower.

These are the specific foods used in this comparison Vital wheat gluten and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Wheat gluten vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more CalciumCalcium +49.5%
Contains more IronIron +279.6%
Contains more CopperCopper +104.5%
Contains more PhosphorusPhosphorus +20.9%
Contains less SodiumSodium -95.4%
Contains more SeleniumSelenium +60.1%
Contains more MagnesiumMagnesium +28%
Contains more PotassiumPotassium +126%
Contains more ZincZinc +57.6%
~equal in Manganese ~mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more ProteinProtein +337.2%
Contains more FatsFats +335.1%
Contains more CarbsCarbs +44.1%
Contains more WaterWater +540.5%
Contains more OtherOther +137%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +1790.4%
Contains more Poly. FatPolyunsaturated fat +132.1%

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Club sandwich DV% diff.
Protein 75.16g 17.19g 116%
Iron 5.2mg 1.37mg 48%
Vitamin B3 0mg 5.575mg 35%
Selenium 39.7µg 24.8µg 27%
Sodium 29mg 630mg 26%
Vitamin B6 0mg 0.296mg 23%
Vitamin B12 0µg 0.47µg 20%
Vitamin B5 0mg 0.826mg 17%
Cholesterol 0mg 46mg 15%
Vitamin B2 0mg 0.186mg 14%
Vitamin B1 0mg 0.172mg 14%
Saturated fat 0.272g 3.109g 13%
Copper 0.182mg 0.089mg 10%
Fats 1.85g 8.05g 10%
Choline 47.8mg 9%
Folate 0µg 31µg 8%
Calories 370kcal 220kcal 8%
Vitamin K 0µg 8.7µg 7%
Monounsaturated fat 0.156g 2.949g 7%
Polyunsaturated fat 0.81g 1.88g 7%
Phosphorus 260mg 215mg 6%
Calcium 142mg 95mg 5%
Vitamin C 0mg 4.4mg 5%
Vitamin E 0mg 0.61mg 4%
Vitamin A 0µg 35µg 4%
Zinc 0.85mg 1.34mg 4%
Potassium 100mg 226mg 4%
Fiber 0.6g 1.2g 2%
Magnesium 25mg 32mg 2%
Carbs 13.79g 19.87g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 13.19g 18.67g N/A
Sugar 0g 4.68g N/A
Trans fat 0.071g N/A
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Club sandwich
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
37%
Club sandwich
Minerals Daily Need Coverage Score
68%
Wheat gluten
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Wheat gluten
Wheat gluten is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 601mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 2.837g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.