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Wheat vs Wheat gluten - In-Depth Nutrition Comparison

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How are Wheat and Wheat gluten different?

  • Wheat is richer in Selenium, Copper, Phosphorus, Zinc, and Magnesium, while Wheat gluten is higher in Vitamin B3, Vitamin B1, Vitamin B6, Iron, and Vitamin B5.
  • Wheat covers your daily need of Selenium 90% more than Wheat gluten.
  • Wheat contains 6 times more Magnesium than Wheat gluten. Wheat contains 144mg of Magnesium, while Wheat gluten contains 25mg.

Wheat, durum and Vital wheat gluten types were used in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +476%
Contains more Phosphorus +95.4%
Contains more Potassium +331%
Contains less Sodium -93.1%
Contains more Zinc +389.4%
Contains more Copper +203.8%
Contains more Calcium +317.6%
Contains more Iron +47.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains more Magnesium +476%
Contains more Phosphorus +95.4%
Contains more Potassium +331%
Contains less Sodium -93.1%
Contains more Zinc +389.4%
Contains more Copper +203.8%
Contains more Calcium +317.6%
Contains more Iron +47.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
6
:
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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% 105% 28% 127% 57% 97% 33% 0% 0%
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 B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Wheat gluten
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Wheat gluten Opinion
Net carbs 71.13g 13.19g Wheat
Protein 13.68g 75.16g Wheat gluten
Fats 2.47g 1.85g Wheat
Carbs 71.13g 13.79g Wheat
Calories 339kcal 370kcal Wheat gluten
Starch g g
Fructose g g
Sugar g 0g Wheat
Fiber g 0.6g Wheat gluten
Calcium 34mg 142mg Wheat gluten
Iron 3.52mg 5.2mg Wheat gluten
Magnesium 144mg 25mg Wheat
Phosphorus 508mg 260mg Wheat
Potassium 431mg 100mg Wheat
Sodium 2mg 29mg Wheat
Zinc 4.16mg 0.85mg Wheat
Copper 0.553mg 0.182mg Wheat
Vitamin A 0IU 0IU
Vitamin E mg 0mg Wheat gluten
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.419mg 0mg Wheat
Vitamin B2 0.121mg 0mg Wheat
Vitamin B3 6.738mg 0mg Wheat
Vitamin B5 0.935mg 0mg Wheat
Vitamin B6 0.419mg 0mg Wheat
Folate 43µg 0µg Wheat
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Wheat gluten
Tryptophan 0.176mg mg Wheat
Threonine 0.366mg mg Wheat
Isoleucine 0.533mg mg Wheat
Leucine 0.934mg mg Wheat
Lysine 0.303mg mg Wheat
Methionine 0.221mg mg Wheat
Phenylalanine 0.681mg mg Wheat
Valine 0.594mg mg Wheat
Histidine 0.322mg mg Wheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.454g 0.272g Wheat gluten
Monounsaturated Fat 0.344g 0.156g Wheat
Polyunsaturated fat 0.978g 0.81g Wheat

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
0
Wheat gluten
Mineral Summary Score
100
Wheat
58
Wheat gluten

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
Wheat
451%
Wheat gluten
Carbohydrates
71%
Wheat
14%
Wheat gluten
Fats
11%
Wheat
9%
Wheat gluten

Comparison summary

Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 0.182g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.4)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.