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Wheat gluten vs. Peanut — In-Depth Nutrition Comparison

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How are wheat gluten and peanuts different?

  • Wheat gluten is higher in selenium; however, peanuts are richer in copper, vitamin B3, folate, vitamin E, vitamin B1, vitamin B5, magnesium, and fiber.
  • Daily need coverage for copper for peanuts is 107% higher.
  • Wheat gluten contains 6 times more selenium than peanuts. While wheat gluten contains 39.7µg of selenium, peanuts contain only 7.2µg.
  • Wheat gluten has less saturated fat.
  • Peanuts have a lower glycemic index (13) than wheat gluten (64).

Vital wheat gluten and Peanuts, all types, raw are the varieties used in this article.

Infographic

Wheat gluten vs Peanut 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%
Peanut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more CalciumCalcium +54.3%
Contains more IronIron +13.5%
Contains more SeleniumSelenium +451.4%
Contains more MagnesiumMagnesium +572%
Contains more PotassiumPotassium +605%
Contains more CopperCopper +528.6%
Contains more ZincZinc +284.7%
Contains more PhosphorusPhosphorus +44.6%
Contains less SodiumSodium -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%
Peanut
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% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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 C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more ProteinProtein +191.3%
Contains more WaterWater +26.2%
Contains more FatsFats +2561.6%
Contains more CarbsCarbs +17%
Contains more OtherOther +133%

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
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +15557.7%
Contains more Poly. FatPolyunsaturated fat +1820.7%

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 Peanut
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 Peanut DV% diff.
Copper 0.182mg 1.144mg 107%
Protein 75.16g 25.8g 99%
Polyunsaturated fat 0.81g 15.558g 98%
Manganese 1.934mg 84%
Vitamin B3 0mg 12.066mg 75%
Fats 1.85g 49.24g 73%
Monounsaturated fat 0.156g 24.426g 61%
Folate 0µg 240µg 60%
Selenium 39.7µg 7.2µg 59%
Vitamin E 0mg 8.33mg 56%
Vitamin B1 0mg 0.64mg 53%
Vitamin B5 0mg 1.767mg 35%
Magnesium 25mg 168mg 34%
Fiber 0.6g 8.5g 32%
Vitamin B6 0mg 0.348mg 27%
Saturated fat 0.272g 6.279g 27%
Zinc 0.85mg 3.27mg 22%
Potassium 100mg 705mg 18%
Phosphorus 260mg 376mg 17%
Choline 52.5mg 10%
Calories 370kcal 567kcal 10%
Vitamin B2 0mg 0.135mg 10%
Iron 5.2mg 4.58mg 8%
Calcium 142mg 92mg 5%
Carbs 13.79g 16.13g 1%
Net carbs 13.19g 7.63g N/A
Sugar 0g 4.72g N/A
Sodium 29mg 18mg 0%
Tryptophan 0.25mg 0%
Threonine 0.883mg 0%
Isoleucine 0.907mg 0%
Leucine 1.672mg 0%
Lysine 0.926mg 0%
Methionine 0.317mg 0%
Phenylalanine 1.377mg 0%
Valine 1.082mg 0%
Histidine 0.652mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
68%
Wheat gluten
131%
Peanut

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 6.007g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2.8)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Peanut
Peanut 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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.