Wheat gluten vs. Lettuce — In-Depth Nutrition Comparison
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A recap on differences between wheat gluten and lettuce
- Wheat gluten has more selenium, iron, phosphorus, copper, and calcium; however, lettuce is higher in vitamin A, vitamin K, vitamin C, folate, and vitamin B6.
- Lettuce covers your daily vitamin A needs 148% more than wheat gluten.
- Lettuce contains 66 times less selenium than wheat gluten. Wheat gluten contains 39.7µg of selenium, while lettuce contains 0.6µg.
- The glycemic index of wheat gluten is higher.
Food varieties used in this article are Vital wheat gluten and Lettuce, green leaf, raw.
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.
| Contains more MagnesiumMagnesium | +92.3% |
| Contains more CalciumCalcium | +294.4% |
| Contains more IronIron | +504.7% |
| Contains more CopperCopper | +527.6% |
| Contains more ZincZinc | +372.2% |
| Contains more PhosphorusPhosphorus | +796.6% |
| Contains more SeleniumSelenium | +6516.7% |
| Contains more PotassiumPotassium | +94% |
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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 75.16g | 1.36g | 148% |
| Vitamin K | 0µg | 126.3µg | 105% |
| Selenium | 39.7µg | 0.6µg | 71% |
| Iron | 5.2mg | 0.86mg | 54% |
| Vitamin A | 0µg | 370µg | 41% |
| Phosphorus | 260mg | 29mg | 33% |
| Calories | 370kcal | 15kcal | 18% |
| Copper | 0.182mg | 0.029mg | 17% |
| Calcium | 142mg | 36mg | 11% |
| Manganese | 0.25mg | 11% | |
| Folate | 0µg | 38µg | 10% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Vitamin B6 | 0mg | 0.09mg | 7% |
| Vitamin B2 | 0mg | 0.08mg | 6% |
| Vitamin B1 | 0mg | 0.07mg | 6% |
| Zinc | 0.85mg | 0.18mg | 6% |
| Polyunsaturated fat | 0.81g | 0.082g | 5% |
| Carbs | 13.79g | 2.87g | 4% |
| Fats | 1.85g | 0.15g | 3% |
| Fiber | 0.6g | 1.3g | 3% |
| Potassium | 100mg | 194mg | 3% |
| Magnesium | 25mg | 13mg | 3% |
| Vitamin B5 | 0mg | 0.134mg | 3% |
| Vitamin B3 | 0mg | 0.375mg | 2% |
| Choline | 13.6mg | 2% | |
| Fructose | 0.43g | 1% | |
| Saturated fat | 0.272g | 0.02g | 1% |
| Vitamin E | 0mg | 0.22mg | 1% |
| Net carbs | 13.19g | 1.57g | N/A |
| Sugar | 0g | 0.78g | N/A |
| Sodium | 29mg | 28mg | 0% |
| Monounsaturated fat | 0.156g | 0.006g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.059mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.079mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
Protein:
1.36 g
Fats:
0.15 g
Carbs:
2.87 g
Water:
94.98 g
Other:
0.64 g
| Contains more ProteinProtein | +5426.5% |
| Contains more FatsFats | +1133.3% |
| Contains more CarbsCarbs | +380.5% |
| Contains more OtherOther | +56.3% |
| Contains more WaterWater | +1058.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
Saturated fat:
Sat. Fat
0.02 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.082 g
| Contains more Mono. FatMonounsaturated fat | +2500% |
| Contains more Poly. FatPolyunsaturated fat | +887.8% |
| Contains less Sat. FatSaturated fat | -92.6% |
