Wheat gluten vs. Spinach raw — In-Depth Nutrition Comparison
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How are wheat gluten and spinach raw different?
- Wheat gluten is higher in selenium, iron, and phosphorus; however, spinach raw is richer in vitamin K, vitamin A, folate, vitamin C, vitamin B6, vitamin B2, and vitamin E.
- Daily need coverage for vitamin K for spinach raw is 402% higher.
- Wheat gluten contains 40 times more selenium than spinach raw. While wheat gluten contains 39.7µg of selenium, spinach raw contains only 1µg.
- Spinach raw has a lower glycemic index (32) than wheat gluten (64).
Vital wheat gluten and Spinach, raw are the varieties used in this article.
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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 | +43.4% |
| Contains more IronIron | +91.9% |
| Contains more CopperCopper | +40% |
| Contains more ZincZinc | +60.4% |
| Contains more PhosphorusPhosphorus | +430.6% |
| Contains less SodiumSodium | -63.3% |
| Contains more SeleniumSelenium | +3870% |
| Contains more MagnesiumMagnesium | +216% |
| Contains more PotassiumPotassium | +458% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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 | +∞% |
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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +2528% |
| Contains more FatsFats | +374.4% |
| Contains more CarbsCarbs | +279.9% |
| Contains more WaterWater | +1014.6% |
| Contains more OtherOther | +72% |
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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +1460% |
| Contains more Poly. FatPolyunsaturated fat | +390.9% |
| Contains less Sat. FatSaturated fat | -76.8% |
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. |
| Vitamin K | 0µg | 482.9µg | 402% |
| Protein | 75.16g | 2.86g | 145% |
| Selenium | 39.7µg | 1µg | 70% |
| Vitamin A | 0µg | 469µg | 52% |
| Folate | 0µg | 194µg | 49% |
| Manganese | 0.897mg | 39% | |
| Vitamin C | 0mg | 28.1mg | 31% |
| Iron | 5.2mg | 2.71mg | 31% |
| Phosphorus | 260mg | 49mg | 30% |
| Calories | 370kcal | 23kcal | 17% |
| Vitamin B6 | 0mg | 0.195mg | 15% |
| Vitamin B2 | 0mg | 0.189mg | 15% |
| Vitamin E | 0mg | 2.03mg | 14% |
| Magnesium | 25mg | 79mg | 13% |
| Potassium | 100mg | 558mg | 13% |
| Vitamin B1 | 0mg | 0.078mg | 7% |
| Copper | 0.182mg | 0.13mg | 6% |
| Fiber | 0.6g | 2.2g | 6% |
| Vitamin B3 | 0mg | 0.724mg | 5% |
| Polyunsaturated fat | 0.81g | 0.165g | 4% |
| Calcium | 142mg | 99mg | 4% |
| Choline | 19.3mg | 4% | |
| Zinc | 0.85mg | 0.53mg | 3% |
| Carbs | 13.79g | 3.63g | 3% |
| Sodium | 29mg | 79mg | 2% |
| Fats | 1.85g | 0.39g | 2% |
| Saturated fat | 0.272g | 0.063g | 1% |
| Vitamin B5 | 0mg | 0.065mg | 1% |
| Net carbs | 13.19g | 1.43g | N/A |
| Sugar | 0g | 0.42g | N/A |
| Monounsaturated fat | 0.156g | 0.01g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 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%
137%
Minerals Daily Need Coverage Score
68%
45%
Comparison summary
Which food is lower in Sugar?
Wheat gluten is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Wheat gluten contains less Sodium (difference - 50mg)
Which food is cheaper?
Wheat gluten is cheaper (difference - $0.2)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.209g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Spinach raw 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.