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 protein, selenium, iron, phosphorus, calcium, and copper; however, brown rice is richer in vitamin B3, vitamin B1, vitamin B6, and vitamin B5.
Daily need coverage for protein for wheat gluten is 172% 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wheat gluten

Brown rice

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%
Contains more ManganeseManganese	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wheat gluten

Brown rice

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 D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Copper	0.182mg	0.106mg	8%
Vitamin B5	0mg	0.38mg	8%
Vitamin B2	0mg	0.069mg	5%
Carbs	13.79g	25.58g	4%
Fiber	0.6g	1.6g	4%
Magnesium	25mg	39mg	3%
Polyunsaturated fat	0.81g	0.366g	3%
Folate	0µg	9µg	2%
Choline		9.2mg	2%
Omega-6 (Linoleic acid)		0.355g	2%
Fats	1.85g	0.97g	1%
Zinc	0.85mg	0.71mg	1%
Sodium	29mg	4mg	1%
Vitamin E	0mg	0.17mg	1%
Monounsaturated fat	0.156g	0.369g	1%
Omega-3 (ALA)		0.011g	1%
Protein per 100 calories	20g	2.2g	N/A
Calories per 10 g protein	49kcal	449kcal	N/A
Weight per 100 calories	27g	81g	N/A
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%