Wheat gluten vs. Quinoa — In-Depth Nutrition Comparison
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How are wheat gluten and quinoa different?
- Wheat gluten is higher in selenium, iron, phosphorus, and calcium; however, quinoa is richer in folate, vitamin B6, magnesium, vitamin B1, fiber, and vitamin B2.
- Daily need coverage for selenium for wheat gluten is 67% higher.
- Wheat gluten contains 8 times more calcium than quinoa. While wheat gluten contains 142mg of calcium, quinoa contains only 17mg.
- Quinoa has a lower glycemic index (53) than wheat gluten (64).
Vital wheat gluten and Quinoa, cooked are the varieties used in this article.
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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 | +735.3% |
| Contains more IronIron | +249% |
| Contains more PhosphorusPhosphorus | +71.1% |
| Contains more SeleniumSelenium | +1317.9% |
| Contains more MagnesiumMagnesium | +156% |
| Contains more PotassiumPotassium | +72% |
| Contains more ZincZinc | +28.2% |
| Contains less SodiumSodium | -75.9% |
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.
| 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 FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 75.16g | 4.4g | 142% |
| Selenium | 39.7µg | 2.8µg | 67% |
| Iron | 5.2mg | 1.49mg | 46% |
| Manganese | 0.631mg | 27% | |
| Phosphorus | 260mg | 152mg | 15% |
| Calories | 370kcal | 120kcal | 13% |
| Calcium | 142mg | 17mg | 13% |
| Folate | 0µg | 42µg | 11% |
| Vitamin B6 | 0mg | 0.123mg | 9% |
| Vitamin B1 | 0mg | 0.107mg | 9% |
| Fiber | 0.6g | 2.8g | 9% |
| Magnesium | 25mg | 64mg | 9% |
| Vitamin B2 | 0mg | 0.11mg | 8% |
| Starch | 17.63g | 7% | |
| Vitamin E | 0mg | 0.63mg | 4% |
| Choline | 23mg | 4% | |
| Carbs | 13.79g | 21.3g | 3% |
| Vitamin B3 | 0mg | 0.412mg | 3% |
| Polyunsaturated fat | 0.81g | 1.078g | 2% |
| Potassium | 100mg | 172mg | 2% |
| Zinc | 0.85mg | 1.09mg | 2% |
| Copper | 0.182mg | 0.192mg | 1% |
| Monounsaturated fat | 0.156g | 0.528g | 1% |
| Sodium | 29mg | 7mg | 1% |
| Fats | 1.85g | 1.92g | 0% |
| Net carbs | 13.19g | 18.5g | N/A |
| Sugar | 0g | 0.87g | N/A |
| Saturated fat | 0.272g | 0.231g | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
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:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more ProteinProtein | +1608.2% |
| Contains more OtherOther | +29.9% |
| Contains more CarbsCarbs | +54.5% |
| Contains more WaterWater | +773.3% |
~equal in
Fats
~1.92g
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
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
| Contains less Sat. FatSaturated fat | -15.1% |
| Contains more Mono. FatMonounsaturated fat | +238.5% |
| Contains more Poly. FatPolyunsaturated fat | +33.1% |
