Wheat gluten vs. Wild rice — In-Depth Nutrition Comparison

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Differences between wheat gluten and wild rice

Wheat gluten has more selenium, iron, phosphorus, calcium, and copper, while wild rice has more vitamin B6, vitamin B3, vitamin B2, and folate.
Wheat gluten's daily need coverage for selenium is 71% higher.
Wild rice contains 47 times less calcium than wheat gluten. Wheat gluten contains 142mg of calcium, while wild rice contains 3mg.

The food types used in this comparison are Vital wheat gluten and Wild rice, cooked.

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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.

Wheat gluten

Wild rice

Contains more CalciumCalcium	+4633.3%
Contains more IronIron	+766.7%
Contains more CopperCopper	+50.4%
Contains more PhosphorusPhosphorus	+217.1%
Contains more SeleniumSelenium	+4862.5%

Contains more MagnesiumMagnesium	+28%
Contains more ZincZinc	+57.6%
Contains less SodiumSodium	-89.7%

~equal in Potassium ~101mg

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.

Wheat gluten

Wild rice

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 C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Protein	75.16g	3.99g	142%
Selenium	39.7µg	0.8µg	71%
Iron	5.2mg	0.6mg	58%
Phosphorus	260mg	82mg	25%
Calcium	142mg	3mg	14%
Calories	370kcal	101kcal	13%
Manganese		0.282mg	12%
Vitamin B6	0mg	0.135mg	10%
Vitamin B3	0mg	1.287mg	8%
Folate	0µg	26µg	7%
Vitamin B2	0mg	0.087mg	7%
Copper	0.182mg	0.121mg	7%
Fiber	0.6g	1.8g	5%
Polyunsaturated fat	0.81g	0.213g	4%
Zinc	0.85mg	1.34mg	4%
Vitamin B1	0mg	0.052mg	4%
Carbs	13.79g	21.34g	3%
Vitamin B5	0mg	0.154mg	3%
Fats	1.85g	0.34g	2%
Choline		10.2mg	2%
Magnesium	25mg	32mg	2%
Vitamin E	0mg	0.24mg	2%
Saturated fat	0.272g	0.049g	1%
Sodium	29mg	3mg	1%
Net carbs	13.19g	19.54g	N/A
Potassium	100mg	101mg	0%
Sugar	0g	0.73g	N/A
Vitamin K	0µg	0.5µg	0%
Monounsaturated fat	0.156g	0.05g	0%
Tryptophan		0.049mg	0%
Threonine		0.127mg	0%
Isoleucine		0.167mg	0%
Leucine		0.276mg	0%
Lysine		0.17mg	0%
Methionine		0.119mg	0%
Phenylalanine		0.195mg	0%
Valine		0.232mg	0%
Histidine		0.104mg	0%
Fructose		0.2g	0%