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  6. Wheat gluten vs. Sunflower seeds

Wheat gluten vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are wheat gluten and sunflower seeds different?

  • Wheat gluten is richer in protein, while sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, fats, magnesium, phosphorus, folate, and vitamin B3.
  • Sunflower seeds cover your daily need for vitamin E 234% more than wheat gluten.
  • Wheat gluten contains 4 times more protein than sunflower seeds. Wheat gluten contains 75.16g of protein, while sunflower seeds contain 20.78g.
  • Wheat gluten has a higher glycemic index (64) than sunflower seeds (20).

Vital wheat gluten and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Wheat gluten vs Sunflower seeds infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +82.1%
Contains more MagnesiumMagnesium +1200%
Contains more PotassiumPotassium +545%
Contains more CopperCopper +889%
Contains more ZincZinc +488.2%
Contains more PhosphorusPhosphorus +153.8%
Contains less SodiumSodium -69%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +33.5%
~equal in Iron ~5.25mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
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 FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Sunflower seeds DV% diff.
Vitamin E 0mg 35.17mg 234%
Copper 0.182mg 1.8mg 180%
Polyunsaturated fat 0.81g 23.137g 149%
Vitamin B1 0mg 1.48mg 123%
Protein 75.16g 20.78g 109%
Vitamin B6 0mg 1.345mg 103%
Manganese 1.95mg 85%
Fats 1.85g 51.46g 76%
Magnesium 25mg 325mg 71%
Phosphorus 260mg 660mg 57%
Folate 0µg 227µg 57%
Vitamin B3 0mg 8.335mg 52%
Monounsaturated fat 0.156g 18.528g 46%
Zinc 0.85mg 5mg 38%
Fiber 0.6g 8.6g 32%
Vitamin B2 0mg 0.355mg 27%
Selenium 39.7µg 53µg 24%
Vitamin B5 0mg 1.13mg 23%
Saturated fat 0.272g 4.455g 19%
Potassium 100mg 645mg 16%
Calories 370kcal 584kcal 11%
Choline 55.1mg 10%
Calcium 142mg 78mg 6%
Vitamin C 0mg 1.4mg 2%
Carbs 13.79g 20g 2%
Iron 5.2mg 5.25mg 1%
Sodium 29mg 9mg 1%
Protein per 100 calories 20g 3.6g N/A
Calories per 10 g protein 49kcal 281kcal N/A
Weight per 100 calories 27g 17g N/A
Unsaturated / Saturated Fat ratio 3.6 9.4 N/A
Net carbs 13.19g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 (EPA) 0g 0.014g N/A

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more ProteinProtein +261.7%
Contains more WaterWater +73.4%
Contains more FatsFats +2681.6%
Contains more CarbsCarbs +45%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +11776.9%
Contains more Poly. FatPolyunsaturated fat +2756.4%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.