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).
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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 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% |
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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
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
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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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 | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
12%
Minerals Daily Need Coverage Score
68%
112%
Comparison summary
Which food is lower in Sugar?
Wheat gluten is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Wheat gluten contains less Sodium (difference - 5464mg)
Which food is cheaper?
Wheat gluten is cheaper (difference - $3.4)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 0.199g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Soy sauce is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.