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Wheat gluten vs. Zucchini — In-Depth Nutrition Comparison

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How are wheat gluten and zucchini different?

  • Wheat gluten is higher in selenium, iron, phosphorus, copper, and calcium; however, zucchini is richer in vitamin C, vitamin B6, vitamin B2, and folate.
  • Daily need coverage for selenium for wheat gluten is 72% higher.
  • Wheat gluten contains 14 times more iron than zucchini. While wheat gluten contains 5.2mg of iron, zucchini contains only 0.37mg.
  • Zucchini has a lower glycemic index (15) than wheat gluten (64).

Vital wheat gluten and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.

Infographic

Wheat gluten vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +787.5%
Contains more IronIron +1305.4%
Contains more CopperCopper +243.4%
Contains more ZincZinc +165.6%
Contains more PhosphorusPhosphorus +584.2%
Contains more SeleniumSelenium +19750%
Contains more PotassiumPotassium +161%
Contains less SodiumSodium -72.4%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +6111.6%
Contains more FatsFats +478.1%
Contains more CarbsCarbs +343.4%
Contains more OtherOther +75.4%
Contains more WaterWater +1056%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +1318.2%
Contains more Poly. FatPolyunsaturated fat +790.1%
Contains less Sat. FatSaturated fat -69.1%

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Zucchini DV% diff.
Protein 75.16g 1.21g 148%
Selenium 39.7µg 0.2µg 72%
Iron 5.2mg 0.37mg 60%
Phosphorus 260mg 38mg 32%
Vitamin C 0mg 17.9mg 20%
Calories 370kcal 17kcal 18%
Copper 0.182mg 0.053mg 14%
Vitamin B6 0mg 0.163mg 13%
Calcium 142mg 16mg 13%
Manganese 0.177mg 8%
Vitamin B2 0mg 0.094mg 7%
Folate 0µg 24µg 6%
Zinc 0.85mg 0.32mg 5%
Potassium 100mg 261mg 5%
Polyunsaturated fat 0.81g 0.091g 5%
Vitamin B5 0mg 0.204mg 4%
Vitamin K 0µg 4.3µg 4%
Carbs 13.79g 3.11g 4%
Vitamin B1 0mg 0.045mg 4%
Vitamin B3 0mg 0.451mg 3%
Fiber 0.6g 1g 2%
Fructose 1.38g 2%
Fats 1.85g 0.32g 2%
Choline 9.5mg 2%
Magnesium 25mg 18mg 2%
Sodium 29mg 8mg 1%
Vitamin E 0mg 0.12mg 1%
Saturated fat 0.272g 0.084g 1%
Vitamin A 0µg 10µg 1%
Net carbs 13.19g 2.11g N/A
Sugar 0g 2.5g N/A
Monounsaturated fat 0.156g 0.011g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Zucchini
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
15%
Zucchini
Minerals Daily Need Coverage Score
68%
Wheat gluten
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 0.188g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 2.5g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.4)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.