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Wheat gluten vs. Pasta — In-Depth Nutrition Comparison

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What are the main differences between wheat gluten and pasta?

  • Wheat gluten is richer in iron, phosphorus, calcium, and copper, yet pasta is richer in vitamin B1, folate, vitamin B2, vitamin B3, and vitamin B12.
  • Wheat gluten's daily need coverage for iron is 51% higher.
  • Wheat gluten has 24 times more calcium than pasta. Wheat gluten has 142mg of calcium, while pasta has 6mg.
  • Pasta has a lower glycemic index than wheat gluten.

We used Vital wheat gluten and Pasta, fresh-refrigerated, plain, cooked types in this comparison.

Infographic

Wheat gluten vs Pasta 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.
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%
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +2266.7%
Contains more PotassiumPotassium +316.7%
Contains more IronIron +356.1%
Contains more CopperCopper +95.7%
Contains more ZincZinc +51.8%
Contains more PhosphorusPhosphorus +312.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -79.3%

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%
Pasta
8
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat gluten Pasta DV% diff.
Protein 75.16g 5.15g 140%
Selenium 39.7µg 72%
Iron 5.2mg 1.14mg 51%
Phosphorus 260mg 63mg 28%
Vitamin B1 0mg 0.209mg 17%
Folate 0µg 64µg 16%
Calcium 142mg 6mg 14%
Vitamin B2 0mg 0.15mg 12%
Calories 370kcal 131kcal 12%
Cholesterol 0mg 33mg 11%
Copper 0.182mg 0.093mg 10%
Manganese 0.224mg 10%
Vitamin B12 0µg 0.14µg 6%
Vitamin B3 0mg 0.992mg 6%
Carbs 13.79g 24.93g 4%
Vitamin B5 0mg 0.183mg 4%
Zinc 0.85mg 0.56mg 3%
Polyunsaturated fat 0.81g 0.429g 3%
Vitamin B6 0mg 0.034mg 3%
Fiber 0.6g 2%
Potassium 100mg 24mg 2%
Magnesium 25mg 18mg 2%
Vitamin A 0µg 6µg 1%
Sodium 29mg 6mg 1%
Fats 1.85g 1.05g 1%
Saturated fat 0.272g 0.15g 1%
Net carbs 13.19g 24.93g N/A
Monounsaturated fat 0.156g 0.124g 0%
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%

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
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +1359.4%
Contains more FatsFats +76.2%
Contains more OtherOther +222.6%
Contains more CarbsCarbs +80.8%
Contains more WaterWater +736.1%

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
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +25.8%
Contains more Poly. FatPolyunsaturated fat +88.8%
Contains less Sat. FatSaturated fat -44.9%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.