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Wheat gluten vs. Yogurt — In-Depth Nutrition Comparison

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How are wheat gluten and yogurt different?

  • Wheat gluten is richer in iron, selenium, copper, and phosphorus, while yogurt is higher in vitamin B12, vitamin B2, and vitamin B5.
  • Wheat gluten covers your daily need for iron, 64% more than yogurt.
  • Wheat gluten has a higher glycemic index (64) than yogurt (19).

Vital wheat gluten and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Wheat gluten vs Yogurt 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%
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +127.3%
Contains more CalciumCalcium +29.1%
Contains more IronIron +7328.6%
Contains more CopperCopper +970.6%
Contains more ZincZinc +63.5%
Contains more PhosphorusPhosphorus +92.6%
Contains less SodiumSodium -19.4%
Contains more SeleniumSelenium +309.3%
Contains more PotassiumPotassium +41%

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%
Yogurt
10
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +637.6%
Contains more FatsFats +374.4%
Contains more CarbsCarbs +283.1%
Contains more OtherOther +38.9%
Contains more WaterWater +937.8%

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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +194.3%
Contains more Poly. FatPolyunsaturated fat +6650%
Contains less Sat. FatSaturated fat -57%

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Yogurt DV% diff.
Protein 75.16g 10.19g 130%
Iron 5.2mg 0.07mg 64%
Selenium 39.7µg 9.7µg 55%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0mg 0.278mg 21%
Copper 0.182mg 0.017mg 18%
Phosphorus 260mg 135mg 18%
Calories 370kcal 59kcal 16%
Vitamin B5 0mg 0.331mg 7%
Vitamin B6 0mg 0.063mg 5%
Polyunsaturated fat 0.81g 0.012g 5%
Choline 15.1mg 3%
Zinc 0.85mg 0.52mg 3%
Magnesium 25mg 11mg 3%
Calcium 142mg 110mg 3%
Carbs 13.79g 3.6g 3%
Fiber 0.6g 0g 2%
Vitamin B1 0mg 0.023mg 2%
Cholesterol 0mg 5mg 2%
Fats 1.85g 0.39g 2%
Folate 0µg 7µg 2%
Potassium 100mg 141mg 1%
Saturated fat 0.272g 0.117g 1%
Vitamin B3 0mg 0.208mg 1%
Net carbs 13.19g 3.6g N/A
Sugar 0g 3.24g N/A
Sodium 29mg 36mg 0%
Vitamin E 0mg 0.01mg 0%
Vitamin A 0µg 1µg 0%
Manganese 0.009mg 0%
Trans fat 0.006g N/A
Monounsaturated fat 0.156g 0.053g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
68%
Wheat gluten
19%
Yogurt

Comparison summary

Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.155g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Yogurt
Yogurt is relatively richer in vitamins
Which food is lower in Cholesterol?
Wheat gluten
Wheat gluten is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 7mg)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2.6)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.