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  6. Wheat gluten vs. Wild rice raw

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

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Significant differences between wheat gluten and wild rice raw

  • Wheat gluten has more selenium and iron; however, wild rice raw is richer in zinc, vitamin B3, copper, magnesium, vitamin B6, phosphorus, folate, and fiber.
  • Wheat gluten covers your daily selenium needs 67% more than wild rice raw.
  • Wild rice raw has 3 times less iron than wheat gluten. Wheat gluten has 5.2mg of iron, while wild rice raw has 1.96mg.

Specific food types used in this comparison are Vital wheat gluten and Wild rice, raw.

Infographic

Wheat gluten vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +576.2%
Contains more IronIron +165.3%
Contains more SeleniumSelenium +1317.9%
Contains more MagnesiumMagnesium +608%
Contains more PotassiumPotassium +327%
Contains more CopperCopper +187.9%
Contains more ZincZinc +601.2%
Contains more PhosphorusPhosphorus +66.5%
Contains less SodiumSodium -75.9%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Wild rice raw DV% diff.
Protein 75.16g 14.73g 121%
Selenium 39.7µg 2.8µg 67%
Manganese 1.329mg 58%
Zinc 0.85mg 5.96mg 46%
Vitamin B3 0mg 6.733mg 42%
Iron 5.2mg 1.96mg 41%
Copper 0.182mg 0.524mg 38%
Magnesium 25mg 177mg 36%
Vitamin B6 0mg 0.391mg 30%
Phosphorus 260mg 433mg 25%
Folate 0µg 95µg 24%
Fiber 0.6g 6.2g 22%
Vitamin B5 0mg 1.074mg 21%
Carbs 13.79g 74.9g 20%
Vitamin B2 0mg 0.262mg 20%
Calcium 142mg 21mg 12%
Potassium 100mg 427mg 10%
Vitamin B1 0mg 0.115mg 10%
Choline 35mg 6%
Vitamin E 0mg 0.82mg 5%
Vitamin K 0µg 1.9µg 2%
Saturated fat 0.272g 0.156g 1%
Polyunsaturated fat 0.81g 0.676g 1%
Calories 370kcal 357kcal 1%
Sodium 29mg 7mg 1%
Fats 1.85g 1.08g 1%
Net carbs 13.19g 68.7g N/A
Sugar 0g 2.5g N/A
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.156g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +410.3%
Contains more FatsFats +71.3%
Contains more CarbsCarbs +443.1%
Contains more OtherOther +53%
~equal in Water ~7.76g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Poly. FatPolyunsaturated fat +19.8%
Contains less Sat. FatSaturated fat -42.6%
~equal in Monounsaturated fat ~0.159g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.