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Wheat gluten vs. Waffle — In-Depth Nutrition Comparison

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How are wheat gluten and waffle different?

  • Wheat gluten is higher in iron and copper; however, waffle is richer in vitamin B2, vitamin B1, vitamin B3, selenium, and folate.
  • Daily need coverage for iron for wheat gluten is 36% higher.
  • Wheat gluten contains 3 times more copper than waffle. While wheat gluten contains 0.182mg of copper, waffle contains only 0.062mg.
  • Wheat gluten has less saturated fat.
  • Wheat gluten has a lower glycemic index (64) than waffle (76).

Vital wheat gluten and Waffles, plain, prepared from recipe are the varieties used in this article.

Infographic

Wheat gluten vs Waffle 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%
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +31.6%
Contains more IronIron +125.1%
Contains more CopperCopper +193.5%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +36.8%
Contains less SodiumSodium -94.3%
Contains more CalciumCalcium +79.6%
Contains more PotassiumPotassium +59%
Contains more SeleniumSelenium +16.4%

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%
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~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
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +851.4%
Contains more FatsFats +662.2%
Contains more CarbsCarbs +138.6%
Contains more WaterWater +412.2%
Contains more OtherOther +210%

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
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +2157.1%
Contains more Poly. FatPolyunsaturated fat +737.7%

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Waffle DV% diff.
Protein 75.16g 7.9g 135%
Polyunsaturated fat 0.81g 6.785g 40%
Iron 5.2mg 2.31mg 36%
Vitamin B2 0mg 0.347mg 27%
Cholesterol 0mg 69mg 23%
Vitamin B1 0mg 0.263mg 22%
Sodium 29mg 511mg 21%
Fats 1.85g 14.1g 19%
Copper 0.182mg 0.062mg 13%
Vitamin B3 0mg 2.073mg 13%
Folate 0µg 46µg 12%
Saturated fat 0.272g 2.866g 12%
Manganese 0.265mg 12%
Selenium 39.7µg 46.2µg 12%
Calcium 142mg 255mg 11%
Vitamin B5 0mg 0.485mg 10%
Phosphorus 260mg 190mg 10%
Vitamin B12 0µg 0.25µg 10%
Monounsaturated fat 0.156g 3.521g 8%
Vitamin A 0µg 65µg 7%
Carbs 13.79g 32.9g 6%
Vitamin B6 0mg 0.056mg 4%
Calories 370kcal 291kcal 4%
Zinc 0.85mg 0.68mg 2%
Fiber 0.6g 2%
Potassium 100mg 159mg 2%
Magnesium 25mg 19mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 13.19g 32.9g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Waffle
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
24%
Waffle
Minerals Daily Need Coverage Score
68%
Wheat gluten
66%
Waffle

Comparison summary

Which food is lower in Cholesterol?
Wheat gluten
Wheat gluten is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 482mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 2.594g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.