Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wheat gluten vs. Olive — In-Depth Nutrition Comparison

Compare

A recap on differences between wheat gluten and olive

  • Wheat gluten has more selenium, phosphorus, iron, and zinc; however, olive is higher in vitamin E, fiber, vitamin A, and copper.
  • Wheat gluten covers your daily selenium needs 71% more than olive.
  • Olive contains 87 times less phosphorus than wheat gluten. Wheat gluten contains 260mg of phosphorus, while olive contains 3mg.
  • Wheat gluten has less saturated fat.

Food varieties used in this article are Vital wheat gluten and Olives, ripe, canned (small-extra large).

Infographic

Wheat gluten vs Olive 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%
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +525%
Contains more CalciumCalcium +61.4%
Contains more PotassiumPotassium +1150%
Contains more IronIron +57.6%
Contains more ZincZinc +286.4%
Contains more PhosphorusPhosphorus +8566.7%
Contains less SodiumSodium -96.1%
Contains more SeleniumSelenium +4311.1%
Contains more CopperCopper +37.9%

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%
Olive
9
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

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
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +8847.6%
Contains more CarbsCarbs +120.3%
Contains more FatsFats +477.3%
Contains more WaterWater +875.5%
Contains more OtherOther +123%

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
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -80.8%
Contains more Mono. FatMonounsaturated fat +4956.4%
Contains more Poly. FatPolyunsaturated fat +12.5%

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Olive DV% diff.
Protein 75.16g 0.84g 149%
Selenium 39.7µg 0.9µg 71%
Phosphorus 260mg 3mg 37%
Sodium 29mg 735mg 31%
Iron 5.2mg 3.3mg 24%
Monounsaturated fat 0.156g 7.888g 19%
Fats 1.85g 10.68g 14%
Calories 370kcal 115kcal 13%
Vitamin E 0mg 1.65mg 11%
Fiber 0.6g 3.2g 10%
Copper 0.182mg 0.251mg 8%
Zinc 0.85mg 0.22mg 6%
Calcium 142mg 88mg 5%
Magnesium 25mg 4mg 5%
Saturated fat 0.272g 1.415g 5%
Potassium 100mg 8mg 3%
Carbs 13.79g 6.26g 3%
Vitamin A 0µg 20µg 2%
Choline 10.3mg 2%
Polyunsaturated fat 0.81g 0.911g 1%
Vitamin C 0mg 0.9mg 1%
Vitamin K 0µg 1.4µg 1%
Vitamin B6 0mg 0.009mg 1%
Manganese 0.02mg 1%
Net carbs 13.19g 3.06g N/A
Vitamin B1 0mg 0.003mg 0%
Vitamin B3 0mg 0.037mg 0%
Vitamin B5 0mg 0.015mg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
4%
Olive
Minerals Daily Need Coverage Score
68%
Wheat gluten
35%
Olive

Comparison summary

Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 706mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 1.143g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 64)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $3.5)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food is richer in vitamins?
Olive
Olive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.