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  6. Wheat gluten vs. Summer squash

Wheat gluten vs. Summer squash — In-Depth Nutrition Comparison

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Summary of differences between wheat gluten and summer squash

  • Wheat gluten has more selenium, iron, phosphorus, copper, calcium, and zinc, while summer squash has more vitamin C, vitamin B6, vitamin B2, and folate.
  • Wheat gluten covers your daily need for selenium, 72% more than summer squash.
  • Wheat gluten contains 15 times more iron than summer squash. While wheat gluten contains 5.2mg of iron, summer squash contains only 0.35mg.
  • Summer squash has a lower glycemic index. The glycemic index of summer squash is 13, while the glycemic index of wheat gluten is 64.

These are the specific foods used in this comparison Vital wheat gluten and Squash, summer, all varieties, raw.

Infographic

Wheat gluten vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +47.1%
Contains more CalciumCalcium +846.7%
Contains more IronIron +1385.7%
Contains more CopperCopper +256.9%
Contains more ZincZinc +193.1%
Contains more PhosphorusPhosphorus +584.2%
Contains more SeleniumSelenium +19750%
Contains more PotassiumPotassium +162%
Contains less SodiumSodium -93.1%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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

All nutrients comparison - raw data values

Nutrient Wheat gluten Summer squash DV% diff.
Protein 75.16g 1.21g 148%
Selenium 39.7µg 0.2µg 72%
Iron 5.2mg 0.35mg 61%
Phosphorus 260mg 38mg 32%
Vitamin C 0mg 17mg 19%
Calories 370kcal 16kcal 18%
Vitamin B6 0mg 0.218mg 17%
Copper 0.182mg 0.051mg 15%
Calcium 142mg 15mg 13%
Vitamin B2 0mg 0.142mg 11%
Manganese 0.175mg 8%
Folate 0µg 29µg 7%
Polyunsaturated fat 0.81g 0.089g 5%
Potassium 100mg 262mg 5%
Zinc 0.85mg 0.29mg 5%
Vitamin B1 0mg 0.048mg 4%
Vitamin B3 0mg 0.487mg 3%
Fats 1.85g 0.18g 3%
Vitamin B5 0mg 0.155mg 3%
Carbs 13.79g 3.35g 3%
Vitamin K 0µg 3µg 3%
Fiber 0.6g 1.1g 2%
Magnesium 25mg 17mg 2%
Vitamin A 0µg 10µg 1%
Choline 6.7mg 1%
Vitamin E 0mg 0.12mg 1%
Saturated fat 0.272g 0.044g 1%
Sodium 29mg 2mg 1%
Fructose 0.95g 1%
Net carbs 13.19g 2.25g N/A
Sugar 0g 2.2g N/A
Monounsaturated fat 0.156g 0.016g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +6111.6%
Contains more FatsFats +927.8%
Contains more CarbsCarbs +311.6%
Contains more OtherOther +61.3%
Contains more WaterWater +1054.1%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +875%
Contains more Poly. FatPolyunsaturated fat +810.1%
Contains less Sat. FatSaturated fat -83.8%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.