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  6. Wheat vs. Wheat gluten

Wheat vs. Wheat gluten — In-Depth Nutrition Comparison

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Differences between Wheat and Wheat gluten

  • Wheat has more Fiber, Vitamin B3, Zinc, Vitamin B1, Magnesium, and Vitamin B6, while Wheat gluten has more Iron, Phosphorus, Selenium, and Calcium.
  • Wheat gluten's daily need coverage for Iron is 43% higher.

The food types used in this comparison are Wheat, KAMUT khorasan, cooked and Vital wheat gluten.

Infographic

Wheat vs Wheat gluten 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.
Wheat
Wheat
6
:
4
Wheat gluten
Wheat gluten
Contains more Magnesium +92%
Contains more Potassium +64%
Contains less Sodium -72.4%
Contains more Zinc +116.5%
Contains more Copper +13.7%
Contains more Calcium +1477.8%
Contains more Iron +195.5%
Contains more Phosphorus +76.9%
Contains more Selenium +24.5%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +92%
Contains more Potassium +64%
Contains less Sodium -72.4%
Contains more Zinc +116.5%
Contains more Copper +13.7%
Contains more Calcium +1477.8%
Contains more Iron +195.5%
Contains more Phosphorus +76.9%
Contains more Selenium +24.5%

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
Wheat
7
:
4
Wheat gluten
Wheat gluten
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Wheat gluten
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Wheat gluten
Wheat gluten
Contains more Carbs +100.1%
Contains more Water +694.9%
Contains more Protein +1216.3%
Contains more Fats +122.9%
Contains more Other +47.1%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Carbs +100.1%
Contains more Water +694.9%
Contains more Protein +1216.3%
Contains more Fats +122.9%
Contains more Other +47.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Wheat gluten
Wheat gluten
Contains less Saturated Fat -71.7%
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +233.3%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -71.7%
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +233.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Wheat gluten
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Wheat gluten Opinion
Net carbs 23.3g 13.19g Wheat
Protein 5.71g 75.16g Wheat gluten
Fats 0.83g 1.85g Wheat gluten
Carbs 27.6g 13.79g Wheat
Calories 132kcal 370kcal Wheat gluten
Sugar 3.07g 0g Wheat gluten
Fiber 4.3g 0.6g Wheat
Calcium 9mg 142mg Wheat gluten
Iron 1.76mg 5.2mg Wheat gluten
Magnesium 48mg 25mg Wheat
Phosphorus 147mg 260mg Wheat gluten
Potassium 164mg 100mg Wheat
Sodium 8mg 29mg Wheat
Zinc 1.84mg 0.85mg Wheat
Copper 0.207mg 0.182mg Wheat
Manganese 1.03mg Wheat
Selenium 31.9µg 39.7µg Wheat gluten
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg 0mg Wheat
Vitamin B1 0.095mg 0mg Wheat
Vitamin B2 0.03mg 0mg Wheat
Vitamin B3 2.305mg 0mg Wheat
Vitamin B6 0.07mg 0mg Wheat
Folate 11µg 0µg Wheat
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat
Trans Fat 0.002g Wheat gluten
Saturated Fat 0.077g 0.272g Wheat
Monounsaturated Fat 0.084g 0.156g Wheat gluten
Polyunsaturated fat 0.243g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Wheat
0%
Wheat gluten
Minerals Daily Need Coverage Score
61%
Wheat
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 3.07g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.4)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.195g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.