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Wheat gluten vs. Flax — In-Depth Nutrition Comparison

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Important differences between Wheat gluten and Flax

  • Wheat gluten has more Selenium, however, Flax is richer in Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Vitamin B6, Zinc, Folate, and Potassium.
  • Flax's daily need coverage for Vitamin B1 is 137% more.
  • Wheat gluten contains 2 times more Selenium than Flax. Wheat gluten contains 39.7µg of Selenium, while Flax contains 25.4µg.

The food varieties used in the comparison are Vital wheat gluten and Seeds, flaxseed.

Infographic

Wheat gluten vs Flax 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 more Selenium +56.3%
Contains more Calcium +79.6%
Contains more Iron +10.2%
Contains more Magnesium +1468%
Contains more Phosphorus +146.9%
Contains more Potassium +713%
Contains more Zinc +410.6%
Contains more Copper +570.3%
Equal in Sodium - 30
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Selenium +56.3%
Contains more Calcium +79.6%
Contains more Iron +10.2%
Contains more Magnesium +1468%
Contains more Phosphorus +146.9%
Contains more Potassium +713%
Contains more Zinc +410.6%
Contains more Copper +570.3%
Equal in Sodium - 30

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.
:
9
Flax
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +310.9%
Contains more Water +17.8%
Contains more Fats +2178.9%
Contains more Carbs +109.4%
Contains more Other +271%
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Protein +310.9%
Contains more Water +17.8%
Contains more Fats +2178.9%
Contains more Carbs +109.4%
Contains more Other +271%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +4725%
Contains more Polyunsaturated fat +3446.9%
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +4725%
Contains more Polyunsaturated fat +3446.9%

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 Flax
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Flax Opinion
Net carbs 13.19g 1.58g Wheat gluten
Protein 75.16g 18.29g Wheat gluten
Fats 1.85g 42.16g Flax
Carbs 13.79g 28.88g Flax
Calories 370kcal 534kcal Flax
Sugar 0g 1.55g Wheat gluten
Fiber 0.6g 27.3g Flax
Calcium 142mg 255mg Flax
Iron 5.2mg 5.73mg Flax
Magnesium 25mg 392mg Flax
Phosphorus 260mg 642mg Flax
Potassium 100mg 813mg Flax
Sodium 29mg 30mg Wheat gluten
Zinc 0.85mg 4.34mg Flax
Copper 0.182mg 1.22mg Flax
Manganese 2.482mg Flax
Selenium 39.7µg 25.4µg Wheat gluten
Vitamin E 0mg 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0mg 1.644mg Flax
Vitamin B2 0mg 0.161mg Flax
Vitamin B3 0mg 3.08mg Flax
Vitamin B5 0mg 0.985mg Flax
Vitamin B6 0mg 0.473mg Flax
Folate 0µg 87µg Flax
Vitamin K 0µg 4.3µg Flax
Tryptophan 0.297mg Flax
Threonine 0.766mg Flax
Isoleucine 0.896mg Flax
Leucine 1.235mg Flax
Lysine 0.862mg Flax
Methionine 0.37mg Flax
Phenylalanine 0.957mg Flax
Valine 1.072mg Flax
Histidine 0.472mg Flax
Saturated Fat 0.272g 3.663g Wheat gluten
Monounsaturated Fat 0.156g 7.527g Flax
Polyunsaturated fat 0.81g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
Minerals Daily Need Coverage Score
68%
Wheat gluten
191%
Flax

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 3.391g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 64)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $3)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.