Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Flour vs Wheat gluten - In-Depth Nutrition Comparison

Compare

Summary of differences between Flour and Wheat gluten

  • Flour has more Vitamin B1, Folate, Vitamin B2, Vitamin B3, Vitamin B5, and Fiber, while Wheat gluten has more Phosphorus, Calcium, Selenium, and Iron.
  • Flour covers your daily need of Vitamin B1 65% more than Wheat gluten.
  • Flour contains 10000000 times more Folate than Wheat gluten. While Flour contains 183µg of Folate, Wheat gluten contains only 0µg.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Vital wheat gluten.

Infographic

Flour 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 less Sodium -93.1%
Contains more Calcium +846.7%
Contains more Iron +12.1%
Contains more Magnesium +13.6%
Contains more Phosphorus +140.7%
Contains more Zinc +21.4%
Contains more Copper +26.4%
Equal in Potassium - 100
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains less Sodium -93.1%
Contains more Calcium +846.7%
Contains more Iron +12.1%
Contains more Magnesium +13.6%
Contains more Phosphorus +140.7%
Contains more Zinc +21.4%
Contains more Copper +26.4%
Equal in Potassium - 100

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
Flour
8
:
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

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.
Flour Wheat gluten
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flour Wheat gluten Opinion
Net carbs 73.61g 13.19g Flour
Protein 10.33g 75.16g Wheat gluten
Fats 0.98g 1.85g Wheat gluten
Carbs 76.31g 13.79g Flour
Calories 364kcal 370kcal Wheat gluten
Starch g g
Fructose g g
Sugar 0.27g 0g Wheat gluten
Fiber 2.7g 0.6g Flour
Calcium 15mg 142mg Wheat gluten
Iron 4.64mg 5.2mg Wheat gluten
Magnesium 22mg 25mg Wheat gluten
Phosphorus 108mg 260mg Wheat gluten
Potassium 107mg 100mg Flour
Sodium 2mg 29mg Flour
Zinc 0.7mg 0.85mg Wheat gluten
Copper 0.144mg 0.182mg Wheat gluten
Vitamin A 0IU 0IU
Vitamin E 0.06mg 0mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0mg Flour
Vitamin B2 0.494mg 0mg Flour
Vitamin B3 5.904mg 0mg Flour
Vitamin B5 0.438mg 0mg Flour
Vitamin B6 0.044mg 0mg Flour
Folate 183µg 0µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0µg Flour
Tryptophan 0.127mg mg Flour
Threonine 0.281mg mg Flour
Isoleucine 0.357mg mg Flour
Leucine 0.71mg mg Flour
Lysine 0.228mg mg Flour
Methionine 0.183mg mg Flour
Phenylalanine 0.52mg mg Flour
Valine 0.415mg mg Flour
Histidine 0.23mg mg Flour
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.155g 0.272g Flour
Monounsaturated Fat 0.087g 0.156g Wheat gluten
Polyunsaturated fat 0.413g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
50
Flour
0
Wheat gluten
Mineral Summary Score
40
Flour
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
62%
Flour
451%
Wheat gluten
Carbohydrates
76%
Flour
14%
Wheat gluten
Fats
5%
Flour
9%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 8)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.117g)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.