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  6. Wheat gluten vs. Brown rice

Wheat gluten vs. Brown rice — In-Depth Nutrition Comparison

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How are wheat gluten and brown rice different?

  • Wheat gluten is higher in selenium, iron, phosphorus, calcium, and copper; however, brown rice is richer in vitamin B3, vitamin B1, vitamin B6, vitamin B5, and vitamin B2.
  • Daily need coverage for selenium for wheat gluten is 62% higher.
  • Wheat gluten contains 47 times more calcium than brown rice. While wheat gluten contains 142mg of calcium, brown rice contains only 3mg.

Vital wheat gluten and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Wheat gluten vs Brown rice 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +4633.3%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +828.6%
Contains more CopperCopper +71.7%
Contains more ZincZinc +19.7%
Contains more PhosphorusPhosphorus +152.4%
Contains more SeleniumSelenium +584.5%
Contains more MagnesiumMagnesium +56%
Contains less SodiumSodium -86.2%

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Brown rice DV% diff.
Protein 75.16g 2.74g 145%
Selenium 39.7µg 5.8µg 62%
Iron 5.2mg 0.56mg 58%
Manganese 0.974mg 42%
Phosphorus 260mg 103mg 22%
Vitamin B3 0mg 2.561mg 16%
Vitamin B1 0mg 0.178mg 15%
Calcium 142mg 3mg 14%
Calories 370kcal 123kcal 12%
Starch 24.79g 10%
Vitamin B6 0mg 0.123mg 9%
Vitamin B5 0mg 0.38mg 8%
Copper 0.182mg 0.106mg 8%
Vitamin B2 0mg 0.069mg 5%
Fiber 0.6g 1.6g 4%
Carbs 13.79g 25.58g 4%
Polyunsaturated fat 0.81g 0.366g 3%
Magnesium 25mg 39mg 3%
Folate 0µg 9µg 2%
Choline 9.2mg 2%
Zinc 0.85mg 0.71mg 1%
Vitamin E 0mg 0.17mg 1%
Fats 1.85g 0.97g 1%
Sodium 29mg 4mg 1%
Monounsaturated fat 0.156g 0.369g 1%
Net carbs 13.19g 23.98g N/A
Potassium 100mg 86mg 0%
Sugar 0g 0.24g N/A
Vitamin K 0µg 0.2µg 0%
Saturated fat 0.272g 0.26g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +2643.1%
Contains more FatsFats +90.7%
Contains more OtherOther +127.3%
Contains more CarbsCarbs +85.5%
Contains more WaterWater +757%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Poly. FatPolyunsaturated fat +121.3%
Contains more Mono. FatMonounsaturated fat +136.5%
~equal in Saturated fat ~0.26g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.