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Wheat gluten vs. Sweet potato — In-Depth Nutrition Comparison

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How are wheat gluten and sweet potato different?

  • Wheat gluten is higher in selenium, iron, phosphorus, and calcium; however, sweet potato is richer in vitamin A, vitamin B6, vitamin B5, fiber, potassium, and vitamin B1.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Wheat gluten contains 66 times more selenium than sweet potato. While wheat gluten contains 39.7µg of selenium, sweet potato contains only 0.6µg.

Vital wheat gluten and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Wheat gluten vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +373.3%
Contains more IronIron +752.5%
Contains more CopperCopper +20.5%
Contains more ZincZinc +183.3%
Contains more PhosphorusPhosphorus +453.2%
Contains less SodiumSodium -47.3%
Contains more SeleniumSelenium +6516.7%
Contains more PotassiumPotassium +237%
~equal in Magnesium ~25mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +4687.3%
Contains more FatsFats +3600%
Contains more CarbsCarbs +45.9%
Contains more WaterWater +842.4%
~equal in Other ~0.98g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +15500%
Contains more Poly. FatPolyunsaturated fat +5685.7%
Contains less Sat. FatSaturated fat -93.4%

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Sweet potato DV% diff.
Protein 75.16g 1.57g 147%
Vitamin A 0µg 709µg 79%
Selenium 39.7µg 0.6µg 71%
Iron 5.2mg 0.61mg 57%
Phosphorus 260mg 47mg 30%
Vitamin B6 0mg 0.209mg 16%
Vitamin B5 0mg 0.8mg 16%
Calories 370kcal 86kcal 14%
Manganese 0.258mg 11%
Calcium 142mg 30mg 11%
Fiber 0.6g 3g 10%
Vitamin B1 0mg 0.078mg 7%
Potassium 100mg 337mg 7%
Vitamin B2 0mg 0.061mg 5%
Starch 12.65g 5%
Polyunsaturated fat 0.81g 0.014g 5%
Zinc 0.85mg 0.3mg 5%
Copper 0.182mg 0.151mg 3%
Fats 1.85g 0.05g 3%
Vitamin C 0mg 2.4mg 3%
Vitamin B3 0mg 0.557mg 3%
Folate 0µg 11µg 3%
Carbs 13.79g 20.12g 2%
Vitamin E 0mg 0.26mg 2%
Vitamin K 0µg 1.8µg 2%
Choline 12.3mg 2%
Fructose 0.7g 1%
Saturated fat 0.272g 0.018g 1%
Sodium 29mg 55mg 1%
Net carbs 13.19g 17.12g N/A
Magnesium 25mg 25mg 0%
Sugar 0g 4.18g N/A
Monounsaturated fat 0.156g 0.001g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Sweet potato
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
31%
Sweet potato
Minerals Daily Need Coverage Score
68%
Wheat gluten
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 6)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.2)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.254g)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.