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Wheat gluten vs. Steak — In-Depth Nutrition Comparison

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How are wheat gluten and steak different?

  • Wheat gluten is higher in iron, selenium, and phosphorus; however, steak is richer in vitamin B12, zinc, vitamin B6, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B12 for steak is 92% higher.
  • Wheat gluten contains 2 times more iron than steak. While wheat gluten contains 5.2mg of iron, steak contains only 2.4mg.
  • Wheat gluten has less saturated fat.
  • Steak has a lower glycemic index (0) than wheat gluten (64).

Vital wheat gluten and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Wheat gluten vs Steak infographic
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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.
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%
Steak
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +1083.3%
Contains more IronIron +116.7%
Contains more CopperCopper +114.1%
Contains more PhosphorusPhosphorus +59.5%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +24.8%
Contains more PotassiumPotassium +179%
Contains more ZincZinc +645.9%
~equal in Magnesium ~23mg
~equal in Manganese ~mg

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%
Steak
9
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

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
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more ProteinProtein +202.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +85.2%
Contains more FatsFats +928.1%
Contains more WaterWater +577.9%

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
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +5778.8%
Contains more Poly. FatPolyunsaturated fat +10.6%

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Steak DV% diff.
Protein 75.16g 24.85g 101%
Vitamin B12 0µg 2.2µg 92%
Zinc 0.85mg 6.34mg 50%
Vitamin B6 0mg 0.5mg 38%
Saturated fat 0.272g 8.443g 37%
Iron 5.2mg 2.4mg 35%
Vitamin B3 0mg 5.149mg 32%
Fats 1.85g 19.02g 26%
Cholesterol 0mg 78mg 26%
Vitamin B2 0mg 0.301mg 23%
Monounsaturated fat 0.156g 9.171g 23%
Selenium 39.7µg 31.8µg 14%
Phosphorus 260mg 163mg 14%
Calcium 142mg 12mg 13%
Copper 0.182mg 0.085mg 11%
Vitamin B1 0mg 0.074mg 6%
Calories 370kcal 271kcal 5%
Potassium 100mg 279mg 5%
Carbs 13.79g 0g 5%
Fiber 0.6g 0g 2%
Folate 0µg 6µg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 7µg 1%
Sodium 29mg 58mg 1%
Vitamin D 0IU 6IU 1%
Vitamin K 0µg 1.6µg 1%
Polyunsaturated fat 0.81g 0.896g 1%
Net carbs 13.19g 0g N/A
Magnesium 25mg 23mg 0%
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Steak
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
45%
Steak
Minerals Daily Need Coverage Score
68%
Wheat gluten
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
Wheat gluten
Wheat gluten is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 8.171g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2.4)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Steak
Steak is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.