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Wheat gluten vs. Puff pastry — In-Depth Nutrition Comparison

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Summary of differences between wheat gluten and puff pastry

  • Wheat gluten has more iron, phosphorus, selenium, and calcium, while puff pastry has more vitamin B1, vitamin B3, vitamin B2, folate, and vitamin K.
  • Wheat gluten covers your daily need for iron, 33% more than puff pastry.
  • Wheat gluten contains 14 times more calcium than puff pastry. While wheat gluten contains 142mg of calcium, puff pastry contains only 10mg.
  • The amount of saturated fat in wheat gluten is lower.

These are the specific foods used in this comparison Vital wheat gluten and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Wheat gluten vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +56.3%
Contains more CalciumCalcium +1320%
Contains more PotassiumPotassium +61.3%
Contains more IronIron +100%
Contains more CopperCopper +58.3%
Contains more ZincZinc +57.4%
Contains more PhosphorusPhosphorus +333.3%
Contains less SodiumSodium -88.5%
Contains more SeleniumSelenium +62%

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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +915.7%
Contains more FatsFats +1981.1%
Contains more CarbsCarbs +231.4%
~equal in Water ~7.4g
~equal in Other ~1g

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +5559%
Contains more Poly. FatPolyunsaturated fat +2644.2%

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Puff pastry DV% diff.
Polyunsaturated fat 0.81g 22.228g 143%
Protein 75.16g 7.4g 136%
Fats 1.85g 38.5g 56%
Iron 5.2mg 2.6mg 33%
Phosphorus 260mg 60mg 29%
Selenium 39.7µg 24.5µg 28%
Vitamin B1 0mg 0.323mg 27%
Saturated fat 0.272g 5.502g 24%
Vitamin B3 0mg 3.8mg 24%
Monounsaturated fat 0.156g 8.828g 22%
Manganese 0.495mg 22%
Vitamin B2 0mg 0.258mg 20%
Folate 0µg 55µg 14%
Vitamin K 0µg 16.3µg 14%
Calcium 142mg 10mg 13%
Carbs 13.79g 45.7g 11%
Sodium 29mg 253mg 10%
Calories 370kcal 558kcal 9%
Copper 0.182mg 0.115mg 7%
Vitamin E 0mg 0.55mg 4%
Fiber 0.6g 1.5g 4%
Zinc 0.85mg 0.54mg 3%
Magnesium 25mg 16mg 2%
Vitamin B6 0mg 0.019mg 1%
Choline 6.2mg 1%
Potassium 100mg 62mg 1%
Net carbs 13.19g 44.2g N/A
Sugar 0g 0.75g N/A
Tryptophan 0.086mg 0%
Threonine 0.198mg 0%
Isoleucine 0.275mg 0%
Leucine 0.514mg 0%
Lysine 0.144mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.367mg 0%
Valine 0.312mg 0%
Histidine 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Puff pastry
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
24%
Puff pastry
Minerals Daily Need Coverage Score
68%
Wheat gluten
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 224mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 5.23g)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Puff pastry
Puff pastry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.