Wheat gluten vs. Rice — In-Depth Nutrition Comparison
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What are the differences between wheat gluten and rice?
- Wheat gluten is higher in selenium, iron, phosphorus, calcium, and copper, yet rice is higher in folate, vitamin B1, vitamin B3, vitamin B5, and vitamin B6.
- Wheat gluten's daily need coverage for selenium is 59% more.
- Wheat gluten has 14 times more calcium than rice. While wheat gluten has 142mg of calcium, rice has only 10mg.
We used Vital wheat gluten and Rice, white, long-grain, regular, enriched, cooked types 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 MagnesiumMagnesium | +108.3% |
| Contains more CalciumCalcium | +1320% |
| Contains more PotassiumPotassium | +185.7% |
| Contains more IronIron | +333.3% |
| Contains more CopperCopper | +163.8% |
| Contains more ZincZinc | +73.5% |
| Contains more PhosphorusPhosphorus | +504.7% |
| Contains more SeleniumSelenium | +429.3% |
| Contains less SodiumSodium | -96.6% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 75.16g | 2.69g | 145% |
| Selenium | 39.7µg | 7.5µg | 59% |
| Iron | 5.2mg | 1.2mg | 50% |
| Phosphorus | 260mg | 43mg | 31% |
| Manganese | 0.472mg | 21% | |
| Folate | 0µg | 58µg | 15% |
| Vitamin B1 | 0mg | 0.163mg | 14% |
| Copper | 0.182mg | 0.069mg | 13% |
| Calcium | 142mg | 10mg | 13% |
| Calories | 370kcal | 130kcal | 12% |
| Vitamin B3 | 0mg | 1.476mg | 9% |
| Vitamin B5 | 0mg | 0.39mg | 8% |
| Vitamin B6 | 0mg | 0.093mg | 7% |
| Polyunsaturated fat | 0.81g | 0.076g | 5% |
| Carbs | 13.79g | 28.17g | 5% |
| Zinc | 0.85mg | 0.49mg | 3% |
| Magnesium | 25mg | 12mg | 3% |
| Fats | 1.85g | 0.28g | 2% |
| Potassium | 100mg | 35mg | 2% |
| Saturated fat | 0.272g | 0.077g | 1% |
| Fiber | 0.6g | 0.4g | 1% |
| Sodium | 29mg | 1mg | 1% |
| Vitamin B2 | 0mg | 0.013mg | 1% |
| Net carbs | 13.19g | 27.77g | N/A |
| Sugar | 0g | 0.05g | N/A |
| Vitamin E | 0mg | 0.04mg | 0% |
| Choline | 2.1mg | 0% | |
| Monounsaturated fat | 0.156g | 0.088g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.096mg | 0% | |
| Isoleucine | 0.116mg | 0% | |
| Leucine | 0.222mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.144mg | 0% | |
| Valine | 0.164mg | 0% | |
| Histidine | 0.063mg | 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:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
| Contains more ProteinProtein | +2694.1% |
| Contains more FatsFats | +560.7% |
| Contains more OtherOther | +138.1% |
| Contains more CarbsCarbs | +104.3% |
| Contains more WaterWater | +734.6% |
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
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Mono. FatMonounsaturated fat | +77.3% |
| Contains more Poly. FatPolyunsaturated fat | +965.8% |
| Contains less Sat. FatSaturated fat | -71.7% |
