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.
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.
Contains
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Calcium
+1320%
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Iron
+333.3%
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Magnesium
+108.3%
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Phosphorus
+504.7%
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Potassium
+185.7%
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Zinc
+73.5%
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Copper
+163.8%
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Selenium
+429.3%
Contains
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Sodium
-96.6%
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Calcium
+1320%
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Iron
+333.3%
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Magnesium
+108.3%
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Phosphorus
+504.7%
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Potassium
+185.7%
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Zinc
+73.5%
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Copper
+163.8%
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Selenium
+429.3%
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Sodium
-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.
:
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Vitamin E
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin E
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+2694.1%
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Fats
+560.7%
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Other
+138.1%
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Carbs
+104.3%
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Water
+734.6%
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
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Protein
+2694.1%
Contains
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Fats
+560.7%
Contains
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Other
+138.1%
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Carbs
+104.3%
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Water
+734.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+77.3%
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Polyunsaturated fat
+965.8%
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Saturated Fat
-71.7%
Saturated Fat:
0.272 g
Monounsaturated Fat:
0.156 g
Polyunsaturated fat:
0.81 g
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.088 g
Polyunsaturated fat:
0.076 g
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Monounsaturated Fat
+77.3%
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Polyunsaturated fat
+965.8%
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Saturated Fat
-71.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 13.19g | 27.77g |
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| Protein | 75.16g | 2.69g |
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| Fats | 1.85g | 0.28g |
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| Carbs | 13.79g | 28.17g |
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| Calories | 370kcal | 130kcal |
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| Sugar | 0g | 0.05g |
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| Fiber | 0.6g | 0.4g |
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| Calcium | 142mg | 10mg |
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| Iron | 5.2mg | 1.2mg |
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| Magnesium | 25mg | 12mg |
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| Phosphorus | 260mg | 43mg |
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| Potassium | 100mg | 35mg |
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| Sodium | 29mg | 1mg |
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| Zinc | 0.85mg | 0.49mg |
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| Copper | 0.182mg | 0.069mg |
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| Manganese | 0.472mg |
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| Selenium | 39.7µg | 7.5µg |
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| Vitamin E | 0mg | 0.04mg |
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| Vitamin B1 | 0mg | 0.163mg |
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| Vitamin B2 | 0mg | 0.013mg |
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| Vitamin B3 | 0mg | 1.476mg |
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| Vitamin B5 | 0mg | 0.39mg |
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| Vitamin B6 | 0mg | 0.093mg |
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| Folate | 0µg | 58µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.096mg |
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| Isoleucine | 0.116mg |
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| Leucine | 0.222mg |
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| Lysine | 0.097mg |
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| Methionine | 0.063mg |
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| Phenylalanine | 0.144mg |
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| Valine | 0.164mg |
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| Histidine | 0.063mg |
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| Saturated Fat | 0.272g | 0.077g |
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| Monounsaturated Fat | 0.156g | 0.088g |
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| Polyunsaturated fat | 0.81g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
68%
22%
Comparison summary
Which food is lower in Sugar?
Wheat gluten is lower in Sugar (difference - 0.05g)
Which food is cheaper?
Wheat gluten is cheaper (difference - $1)
Which food is richer in minerals?
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Rice contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Rice is lower in Saturated Fat (difference - 0.195g)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)