Wheat gluten vs. Quinoa — In-Depth Nutrition Comparison
Compare
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.
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.
| 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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
11%
Minerals Daily Need Coverage Score
68%
38%
Comparison summary
Which food is lower in Sugar?
Wheat gluten is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.041g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Quinoa 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 ($)
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.