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  6. Wheat gluten vs. Wakame

Wheat gluten vs. Wakame — In-Depth Nutrition Comparison

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Differences between wheat gluten and wakame

  • Wheat gluten has more selenium, iron, and phosphorus, while wakame has more folate, magnesium, vitamin B2, vitamin B5, copper, and vitamin B3.
  • Wheat gluten's daily need coverage for selenium is 71% higher.
  • Wakame contains 3 times less phosphorus than wheat gluten. Wheat gluten contains 260mg of phosphorus, while wakame contains 80mg.
  • The amount of sodium in wheat gluten is lower.

The food types used in this comparison are Vital wheat gluten and Seaweed, wakame, raw.

Infographic

Wheat gluten vs Wakame 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%
Wakame
Wakame
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +100%
Contains more IronIron +138.5%
Contains more ZincZinc +123.7%
Contains more PhosphorusPhosphorus +225%
Contains less SodiumSodium -96.7%
Contains more SeleniumSelenium +5571.4%
Contains more MagnesiumMagnesium +328%
Contains more CopperCopper +56%
~equal in Calcium ~150mg

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%
Wakame
Wakame
11
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
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

All nutrients comparison - raw data values

Nutrient Wheat gluten Wakame DV% diff.
Protein 75.16g 3.03g 144%
Selenium 39.7µg 0.7µg 71%
Manganese 1.4mg 61%
Folate 0µg 196µg 49%
Iron 5.2mg 2.18mg 38%
Sodium 29mg 872mg 37%
Phosphorus 260mg 80mg 26%
Magnesium 25mg 107mg 20%
Vitamin B2 0mg 0.23mg 18%
Calories 370kcal 45kcal 16%
Vitamin B5 0mg 0.697mg 14%
Copper 0.182mg 0.284mg 11%
Vitamin B3 0mg 1.6mg 10%
Vitamin E 0mg 1mg 7%
Vitamin B1 0mg 0.06mg 5%
Zinc 0.85mg 0.38mg 4%
Polyunsaturated fat 0.81g 0.218g 4%
Vitamin K 0µg 5.3µg 4%
Vitamin C 0mg 3mg 3%
Choline 13.9mg 3%
Vitamin A 0µg 18µg 2%
Fats 1.85g 0.64g 2%
Carbs 13.79g 9.14g 2%
Saturated fat 0.272g 0.13g 1%
Calcium 142mg 150mg 1%
Potassium 100mg 50mg 1%
Net carbs 13.19g 8.64g N/A
Sugar 0g 0.65g N/A
Fiber 0.6g 0.5g 0%
Vitamin B6 0mg 0.002mg 0%
Monounsaturated fat 0.156g 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +2380.5%
Contains more FatsFats +189.1%
Contains more CarbsCarbs +50.9%
Contains more WaterWater +875.5%
Contains more OtherOther +620%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +169%
Contains more Poly. FatPolyunsaturated fat +271.6%
Contains less Sat. FatSaturated fat -52.2%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.