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Wheat gluten vs. Soy sauce — In-Depth Nutrition Comparison

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A recap on differences between wheat gluten and soy sauce

  • Wheat gluten has more selenium, iron, copper, phosphorus, and calcium; however, soy sauce is higher in vitamin B3, vitamin B2, magnesium, and vitamin B6.
  • Soy sauce covers your daily sodium needs 238% more than wheat gluten.
  • Soy sauce contains 79 times less selenium than wheat gluten. Wheat gluten contains 39.7µg of selenium, while soy sauce contains 0.5µg.
  • Wheat gluten has less sodium.
  • The glycemic index of wheat gluten is higher.

Food varieties used in this article are Vital wheat gluten and Soy sauce made from soy and wheat (shoyu).

Infographic

Wheat gluten vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +330.3%
Contains more IronIron +258.6%
Contains more CopperCopper +323.3%
Contains more PhosphorusPhosphorus +56.6%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +7840%
Contains more MagnesiumMagnesium +196%
Contains more PotassiumPotassium +335%
~equal in Zinc ~0.87mg

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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +823.3%
Contains more FatsFats +224.6%
Contains more CarbsCarbs +179.7%
Contains more WaterWater +767.7%
Contains more OtherOther +1421%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +77.3%
Contains more Poly. FatPolyunsaturated fat +208%
Contains less Sat. FatSaturated fat -73.2%

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 Soy sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Soy sauce DV% diff.
Sodium 29mg 5493mg 238%
Protein 75.16g 8.14g 134%
Selenium 39.7µg 0.5µg 71%
Iron 5.2mg 1.45mg 47%
Manganese 1.018mg 44%
Calories 370kcal 53kcal 16%
Copper 0.182mg 0.043mg 15%
Vitamin B3 0mg 2.196mg 14%
Phosphorus 260mg 166mg 13%
Vitamin B2 0mg 0.165mg 13%
Magnesium 25mg 74mg 12%
Calcium 142mg 33mg 11%
Vitamin B6 0mg 0.148mg 11%
Potassium 100mg 435mg 10%
Vitamin B5 0mg 0.297mg 6%
Folate 0µg 14µg 4%
Polyunsaturated fat 0.81g 0.263g 4%
Choline 18.3mg 3%
Carbs 13.79g 4.93g 3%
Vitamin B1 0mg 0.033mg 3%
Fats 1.85g 0.57g 2%
Saturated fat 0.272g 0.073g 1%
Fiber 0.6g 0.8g 1%
Net carbs 13.19g 4.13g N/A
Sugar 0g 0.4g N/A
Zinc 0.85mg 0.87mg 0%
Monounsaturated fat 0.156g 0.088g 0%
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Soy sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Soy sauce
Minerals Daily Need Coverage Score
68%
Wheat gluten
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 5464mg)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $3.4)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 0.199g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.