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Wheat gluten vs. Macadamia — In-Depth Nutrition Comparison

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Summary of differences between wheat gluten and macadamia

  • Wheat gluten has more selenium and iron, while macadamia has more vitamin B1, copper, fiber, magnesium, vitamin B6, vitamin B3, and vitamin B5.
  • Macadamia covers your daily need for vitamin B1, 100% more than wheat gluten.
  • Wheat gluten contains 11 times more selenium than macadamia. While wheat gluten contains 39.7µg of selenium, macadamia contains only 3.6µg.
  • The amount of saturated fat in wheat gluten is lower.
  • Macadamia has a lower glycemic index. The glycemic index of macadamia is 10, while the glycemic index of wheat gluten is 64.

These are the specific foods used in this comparison Vital wheat gluten and Nuts, macadamia nuts, raw.

Infographic

Wheat gluten vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more CalciumCalcium +67.1%
Contains more IronIron +40.9%
Contains more PhosphorusPhosphorus +38.3%
Contains more SeleniumSelenium +1002.8%
Contains more MagnesiumMagnesium +420%
Contains more PotassiumPotassium +268%
Contains more CopperCopper +315.4%
Contains more ZincZinc +52.9%
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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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 FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +850.2%
Contains more WaterWater +502.9%
Contains more FatsFats +3995.7%
Contains more OtherOther +14%
~equal in Carbs ~13.82g

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% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +37641.7%
Contains more Poly. FatPolyunsaturated fat +85.4%

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 Macadamia
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 Macadamia DV% diff.
Manganese 4.131mg 180%
Monounsaturated fat 0.156g 58.877g 147%
Protein 75.16g 7.91g 135%
Fats 1.85g 75.77g 114%
Vitamin B1 0mg 1.195mg 100%
Selenium 39.7µg 3.6µg 66%
Copper 0.182mg 0.756mg 64%
Saturated fat 0.272g 12.061g 54%
Fiber 0.6g 8.6g 32%
Magnesium 25mg 130mg 25%
Vitamin B6 0mg 0.275mg 21%
Iron 5.2mg 3.69mg 19%
Calories 370kcal 718kcal 17%
Vitamin B5 0mg 0.758mg 15%
Vitamin B3 0mg 2.473mg 15%
Vitamin B2 0mg 0.162mg 12%
Phosphorus 260mg 188mg 10%
Potassium 100mg 368mg 8%
Calcium 142mg 85mg 6%
Polyunsaturated fat 0.81g 1.502g 5%
Zinc 0.85mg 1.3mg 4%
Vitamin E 0mg 0.54mg 4%
Folate 0µg 11µg 3%
Sodium 29mg 5mg 1%
Vitamin C 0mg 1.2mg 1%
Net carbs 13.19g 5.22g N/A
Carbs 13.79g 13.82g 0%
Sugar 0g 4.57g N/A
Starch 1.05g 0%
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
68%
Wheat gluten
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 11.789g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $3)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Macadamia
Macadamia 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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.