Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wheat gluten vs. Swordfish — In-Depth Nutrition Comparison

Compare

Summary of differences between wheat gluten and swordfish

  • Wheat gluten has more iron, copper, and calcium, while swordfish has more vitamin D, vitamin B12, vitamin B3, selenium, vitamin B6, and vitamin E.
  • Swordfish covers your daily need for vitamin D, 111% more than wheat gluten.
  • Wheat gluten contains 24 times more calcium than swordfish. While wheat gluten contains 142mg of calcium, swordfish contains only 6mg.
  • Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of wheat gluten is 64.

These are the specific foods used in this comparison Vital wheat gluten and Fish, swordfish, cooked, dry heat.

Infographic

Wheat gluten vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +2266.7%
Contains more IronIron +1055.6%
Contains more CopperCopper +295.7%
Contains less SodiumSodium -70.1%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +399%
Contains more PhosphorusPhosphorus +16.9%
Contains more SeleniumSelenium +72.5%
~equal in Zinc ~0.78mg

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more ProteinProtein +220.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +177.8%
Contains more FatsFats +328.6%
Contains more WaterWater +732.4%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +2171.8%
Contains more Poly. FatPolyunsaturated fat +68.9%

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Swordfish DV% diff.
Protein 75.16g 23.45g 103%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Iron 5.2mg 0.45mg 59%
Vitamin B3 0mg 9.254mg 58%
Selenium 39.7µg 68.5µg 52%
Vitamin B6 0mg 0.615mg 47%
Cholesterol 0mg 78mg 26%
Vitamin E 0mg 2.41mg 16%
Copper 0.182mg 0.046mg 15%
Choline 77.5mg 14%
Calcium 142mg 6mg 14%
Potassium 100mg 499mg 12%
Calories 370kcal 172kcal 10%
Fats 1.85g 7.93g 9%
Monounsaturated fat 0.156g 3.544g 8%
Vitamin B5 0mg 0.417mg 8%
Saturated fat 0.272g 1.911g 7%
Vitamin B1 0mg 0.089mg 7%
Phosphorus 260mg 304mg 6%
Carbs 13.79g 0g 5%
Vitamin A 0µg 43µg 5%
Vitamin B2 0mg 0.063mg 5%
Polyunsaturated fat 0.81g 1.368g 4%
Sodium 29mg 97mg 3%
Magnesium 25mg 35mg 2%
Fiber 0.6g 0g 2%
Folate 0µg 2µg 1%
Manganese 0.013mg 1%
Zinc 0.85mg 0.78mg 1%
Net carbs 13.19g 0g N/A
Vitamin K 0µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

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

People also compare

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
72%
Swordfish
Minerals Daily Need Coverage Score
68%
Wheat gluten
64%
Swordfish

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 - 68mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 1.639g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.