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Wheat gluten vs. Sardine — In-Depth Nutrition Comparison

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Significant differences between wheat gluten and sardine

  • Wheat gluten has more iron; however, sardine is richer in vitamin B12, phosphorus, vitamin B3, vitamin D, calcium, selenium, vitamin B2, and vitamin E.
  • Sardine covers your daily vitamin B12 needs 373% more than wheat gluten.
  • Sardine has 2 times less iron than wheat gluten. Wheat gluten has 5.2mg of iron, while sardine has 2.92mg.
  • Wheat gluten has a higher glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of sardine is 0.

Specific food types used in this comparison are Vital wheat gluten and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Wheat gluten vs Sardine 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more IronIron +78.1%
Contains less SodiumSodium -90.6%
Contains more MagnesiumMagnesium +56%
Contains more CalciumCalcium +169%
Contains more PotassiumPotassium +297%
Contains more ZincZinc +54.1%
Contains more PhosphorusPhosphorus +88.5%
Contains more SeleniumSelenium +32.7%
~equal in Copper ~0.186mg

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%
Sardine
12
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 +∞%
~equal in Vitamin C ~0mg

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more ProteinProtein +205.3%
Contains more CarbsCarbs +∞%
Contains more FatsFats +518.9%
Contains more WaterWater +627%
Contains more OtherOther +332%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -82.2%
Contains more Mono. FatMonounsaturated fat +2380.1%
Contains more Poly. FatPolyunsaturated fat +535.6%

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Sardine DV% diff.
Vitamin B12 0µg 8.94µg 373%
Protein 75.16g 24.62g 101%
Cholesterol 0mg 142mg 47%
Vitamin B3 0mg 5.245mg 33%
Phosphorus 260mg 490mg 33%
Iron 5.2mg 2.92mg 29%
Polyunsaturated fat 0.81g 5.148g 29%
Vitamin D 0IU 193IU 24%
Calcium 142mg 382mg 24%
Selenium 39.7µg 52.7µg 24%
Vitamin D 0µg 4.8µg 24%
Vitamin B2 0mg 0.227mg 17%
Fats 1.85g 11.45g 15%
Choline 75mg 14%
Vitamin E 0mg 2.04mg 14%
Vitamin B6 0mg 0.167mg 13%
Vitamin B5 0mg 0.642mg 13%
Sodium 29mg 307mg 12%
Potassium 100mg 397mg 9%
Monounsaturated fat 0.156g 3.869g 9%
Calories 370kcal 208kcal 8%
Vitamin B1 0mg 0.08mg 7%
Saturated fat 0.272g 1.528g 6%
Carbs 13.79g 0g 5%
Manganese 0.108mg 5%
Vitamin A 0µg 32µg 4%
Zinc 0.85mg 1.31mg 4%
Folate 0µg 10µg 3%
Magnesium 25mg 39mg 3%
Fiber 0.6g 0g 2%
Vitamin K 0µg 2.6µg 2%
Net carbs 13.19g 0g N/A
Copper 0.182mg 0.186mg 0%
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Sardine
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
119%
Sardine
Minerals Daily Need Coverage Score
68%
Wheat gluten
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
Wheat gluten
Wheat gluten is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 278mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 1.256g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $7)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.