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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.

Infographic

Wheat gluten vs Quinoa 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%
Quinoa
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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%
~equal in Copper ~0.192mg

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%
Quinoa
7
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~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
Quinoa
3
4% 2% 21% 72%
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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Quinoa
3
13% 29% 59%
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.
Wheat gluten Quinoa
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Quinoa 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?

ok
ok
is better in case of low diet
Wheat gluten Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
68%
Wheat gluten
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.041g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Quinoa
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.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.