Wheat gluten vs. Pilaf — In-Depth Nutrition Comparison
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The main differences between wheat gluten and pilaf
- Wheat gluten has more iron, phosphorus, and selenium; however, pilaf has more folate, vitamin B1, vitamin B3, vitamin B6, vitamin B5, and vitamin B2.
- Daily need coverage for sodium for pilaf is 55% higher.
- Pilaf has 2 times less iron than wheat gluten. Wheat gluten has 5.2mg of iron, while pilaf has 2.44mg.
- Wheat gluten is lower in sodium.
Food types used in this article are Vital wheat gluten and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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.
| Contains more CalciumCalcium | +71.1% |
| Contains more IronIron | +113.1% |
| Contains more PhosphorusPhosphorus | +68.8% |
| Contains less SodiumSodium | -97.8% |
| Contains more SeleniumSelenium | +22.5% |
| Contains more MagnesiumMagnesium | +28% |
| Contains more PotassiumPotassium | +88% |
| Contains more ZincZinc | +18.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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 B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 75.16g | 10.42g | 129% |
| Sodium | 29mg | 1303mg | 55% |
| Folate | 0µg | 212µg | 53% |
| Vitamin B1 | 0mg | 0.603mg | 50% |
| Manganese | 0.882mg | 38% | |
| Vitamin B3 | 0mg | 6.127mg | 38% |
| Iron | 5.2mg | 2.44mg | 35% |
| Vitamin B6 | 0mg | 0.4mg | 31% |
| Starch | 71.23g | 29% | |
| Carbs | 13.79g | 76.31g | 21% |
| Phosphorus | 260mg | 154mg | 15% |
| Vitamin B5 | 0mg | 0.715mg | 14% |
| Selenium | 39.7µg | 32.4µg | 13% |
| Vitamin B2 | 0mg | 0.087mg | 7% |
| Calcium | 142mg | 83mg | 6% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Potassium | 100mg | 188mg | 3% |
| Choline | 17.5mg | 3% | |
| Polyunsaturated fat | 0.81g | 0.377g | 3% |
| Copper | 0.182mg | 0.166mg | 2% |
| Magnesium | 25mg | 32mg | 2% |
| Fiber | 0.6g | 1.2g | 2% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Monounsaturated fat | 0.156g | 0.373g | 1% |
| Calories | 370kcal | 359kcal | 1% |
| Fats | 1.85g | 1.37g | 1% |
| Zinc | 0.85mg | 1.01mg | 1% |
| Net carbs | 13.19g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0g | 1.53g | N/A |
| Vitamin E | 0mg | 0.04mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin K | 0µg | 0.5µg | 0% |
| Saturated fat | 0.272g | 0.307g | 0% |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more ProteinProtein | +621.3% |
| Contains more FatsFats | +35% |
| Contains more CarbsCarbs | +453.4% |
| Contains more OtherOther | +286% |
~equal in
Water
~8.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains less Sat. FatSaturated fat | -11.4% |
| Contains more Poly. FatPolyunsaturated fat | +114.9% |
| Contains more Mono. FatMonounsaturated fat | +139.1% |
