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Wheat gluten vs. Vegetable — In-Depth Nutrition Comparison

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What are the main differences between wheat gluten and vegetable?

  • Wheat gluten is richer in selenium, iron, phosphorus, calcium, and copper, yet vegetable is richer in vitamin A, vitamin K, fiber, vitamin B2, and vitamin B1.
  • Vegetable's daily need coverage for vitamin A is 86% higher.
  • Wheat gluten has 132 times more selenium than vegetable. Wheat gluten has 39.7µg of selenium, while vegetable has 0.3µg.

We used Vital wheat gluten and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this comparison.

Infographic

Wheat gluten vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +468%
Contains more IronIron +534.1%
Contains more CopperCopper +119.3%
Contains more ZincZinc +73.5%
Contains more PhosphorusPhosphorus +409.8%
Contains less SodiumSodium -17.1%
Contains more SeleniumSelenium +13133.3%
Contains more PotassiumPotassium +69%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +2528%
Contains more FatsFats +1133.3%
Contains more OtherOther +49.3%
Contains more WaterWater +915%
~equal in Carbs ~13.09g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +1460%
Contains more Poly. FatPolyunsaturated fat +1025%
Contains less Sat. FatSaturated fat -88.6%

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 Vegetable
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 Vegetable DV% diff.
Protein 75.16g 2.86g 145%
Selenium 39.7µg 0.3µg 72%
Iron 5.2mg 0.82mg 55%
Phosphorus 260mg 51mg 30%
Vitamin A 0µg 214µg 24%
Vitamin K 0µg 23.5µg 20%
Manganese 0.379mg 16%
Calories 370kcal 65kcal 15%
Fiber 0.6g 4.4g 15%
Calcium 142mg 25mg 12%
Copper 0.182mg 0.083mg 11%
Vitamin B2 0mg 0.12mg 9%
Vitamin B6 0mg 0.074mg 6%
Vitamin B1 0mg 0.071mg 6%
Vitamin B3 0mg 0.851mg 5%
Polyunsaturated fat 0.81g 0.072g 5%
Folate 0µg 19µg 5%
Choline 24.1mg 4%
Vitamin C 0mg 3.2mg 4%
Fats 1.85g 0.15g 3%
Vitamin B5 0mg 0.151mg 3%
Zinc 0.85mg 0.49mg 3%
Vitamin E 0mg 0.38mg 3%
Potassium 100mg 169mg 2%
Magnesium 25mg 22mg 1%
Saturated fat 0.272g 0.031g 1%
Net carbs 13.19g 8.69g N/A
Carbs 13.79g 13.09g 0%
Sugar 0g 3.12g N/A
Sodium 29mg 35mg 0%
Monounsaturated fat 0.156g 0.01g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
68%
Wheat gluten
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 2)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.5)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 0.241g)
Which food is richer in vitamins?
Vegetable
Vegetable 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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.