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  6. Wheat gluten vs. Walnut

Wheat gluten vs. Walnut — In-Depth Nutrition Comparison

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What are the differences between wheat gluten and walnut?

  • Wheat gluten is higher in selenium and iron, yet walnut is higher in copper, vitamin B6, magnesium, vitamin B1, folate, fiber, and zinc.
  • Walnut's daily need coverage for copper is 156% more.
  • Wheat gluten has 8 times more selenium than walnut. While wheat gluten has 39.7µg of selenium, walnut has only 4.9µg.
  • The amount of saturated fat in wheat gluten is lower.
  • The glycemic index of walnut is lower.

We used Vital wheat gluten and Nuts, walnuts, english types in this article.

Infographic

Wheat gluten vs Walnut 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%
Walnut
Walnut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more CalciumCalcium +44.9%
Contains more IronIron +78.7%
Contains more SeleniumSelenium +710.2%
Contains more MagnesiumMagnesium +532%
Contains more PotassiumPotassium +341%
Contains more CopperCopper +771.4%
Contains more ZincZinc +263.5%
Contains more PhosphorusPhosphorus +33.1%
Contains less SodiumSodium -93.1%

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%
Walnut
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 Walnut DV% diff.
Polyunsaturated fat 0.81g 47.174g 309%
Copper 0.182mg 1.586mg 156%
Manganese 3.414mg 148%
Protein 75.16g 15.23g 120%
Fats 1.85g 65.21g 97%
Selenium 39.7µg 4.9µg 63%
Vitamin B6 0mg 0.537mg 41%
Magnesium 25mg 158mg 32%
Iron 5.2mg 2.91mg 29%
Vitamin B1 0mg 0.341mg 28%
Saturated fat 0.272g 6.126g 27%
Folate 0µg 98µg 25%
Fiber 0.6g 6.7g 24%
Monounsaturated fat 0.156g 8.933g 22%
Zinc 0.85mg 3.09mg 20%
Calories 370kcal 654kcal 14%
Vitamin B2 0mg 0.15mg 12%
Phosphorus 260mg 346mg 12%
Vitamin B5 0mg 0.57mg 11%
Potassium 100mg 441mg 10%
Choline 39.2mg 7%
Vitamin B3 0mg 1.125mg 7%
Vitamin E 0mg 0.7mg 5%
Calcium 142mg 98mg 4%
Vitamin K 0µg 2.7µg 2%
Sodium 29mg 2mg 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 13.19g 7.01g N/A
Carbs 13.79g 13.71g 0%
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

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
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +393.5%
Contains more WaterWater +101.5%
Contains more FatsFats +3424.9%
Contains more OtherOther +78%
~equal in Carbs ~13.71g

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +5626.3%
Contains more Poly. FatPolyunsaturated fat +5724%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.