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  6. Wheat gluten vs. Mixed nuts

Wheat gluten vs. Mixed nuts — In-Depth Nutrition Comparison

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How are wheat gluten and mixed nuts different?

  • Wheat gluten is higher in iron; however, mixed nuts are richer in copper, vitamin E, magnesium, vitamin B3, phosphorus, vitamin B6, fiber, and zinc.
  • Daily need coverage for copper for mixed nuts is 81% higher.
  • Wheat gluten contains 2 times more iron than mixed nuts. While wheat gluten contains 5.2mg of iron, mixed nuts contain only 2.61mg.
  • Wheat gluten has less saturated fat.
  • Mixed nuts have a lower glycemic index (24) than wheat gluten (64).

Vital wheat gluten and Nuts, mixed nuts, oil roasted, with peanuts, without salt added are the varieties used in this article.

Infographic

Wheat gluten vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +21.4%
Contains more IronIron +99.2%
Contains more SeleniumSelenium +17.1%
Contains more MagnesiumMagnesium +816%
Contains more PotassiumPotassium +532%
Contains more CopperCopper +398.4%
Contains more ZincZinc +295.3%
Contains more PhosphorusPhosphorus +75.4%
Contains less SodiumSodium -82.8%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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

All nutrients comparison - raw data values

Nutrient Wheat gluten Mixed nuts DV% diff.
Protein 75.16g 20.04g 110%
Polyunsaturated fat 0.81g 14.612g 92%
Manganese 2.04mg 89%
Copper 0.182mg 0.907mg 81%
Fats 1.85g 53.95g 80%
Monounsaturated fat 0.156g 28.488g 71%
Vitamin E 0mg 7.82mg 52%
Magnesium 25mg 229mg 49%
Vitamin B3 0mg 7.709mg 48%
Saturated fat 0.272g 8.711g 38%
Iron 5.2mg 2.61mg 32%
Phosphorus 260mg 456mg 28%
Vitamin B6 0mg 0.352mg 27%
Fiber 0.6g 7g 26%
Zinc 0.85mg 3.36mg 23%
Vitamin B5 0mg 1.14mg 23%
Folate 0µg 83µg 21%
Vitamin B1 0mg 0.189mg 16%
Potassium 100mg 632mg 16%
Vitamin B2 0mg 0.196mg 15%
Calories 370kcal 607kcal 12%
Selenium 39.7µg 33.9µg 11%
Choline 52mg 9%
Vitamin K 0µg 5.7µg 5%
Calcium 142mg 117mg 3%
Starch 4.2g 2%
Carbs 13.79g 21.05g 2%
Sodium 29mg 5mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 13.19g 14.05g N/A
Sugar 0g 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more ProteinProtein +275%
Contains more WaterWater +294.2%
Contains more FatsFats +2816.2%
Contains more CarbsCarbs +52.6%
Contains more OtherOther +188%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +18161.5%
Contains more Poly. FatPolyunsaturated fat +1704%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.