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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.

Infographic

Wheat gluten vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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.
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
3% 4% 91% 2%
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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
26% 4% 69%
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.
Wheat gluten Spinach raw
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 Spinach raw 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?

ok
ok
is better in case of low diet
Wheat gluten Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
137%
Spinach raw
Minerals Daily Need Coverage Score
68%
Wheat gluten
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 50mg)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.2)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.209g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Spinach raw
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.

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.