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  6. Flour vs. Wheat gluten

Flour vs. Wheat gluten — In-Depth Nutrition Comparison

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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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
3
:
7
Wheat gluten
Wheat gluten
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%
Contains more Selenium +17.1%
Equal in Potassium - 100
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
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%
Contains more Selenium +17.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
8
:
0
Wheat gluten
Wheat gluten
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 +∞%
Flour
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%
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 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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Wheat gluten
Wheat gluten
Contains more Carbs +453.4%
Contains more Water +45.4%
Contains more Protein +627.6%
Contains more Fats +88.8%
Contains more Other +117.4%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +453.4%
Contains more Water +45.4%
Contains more Protein +627.6%
Contains more Fats +88.8%
Contains more Other +117.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Wheat gluten
Wheat gluten
Contains less Saturated Fat -43%
Contains more Monounsaturated Fat +79.3%
Contains more Polyunsaturated fat +96.1%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 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 -43%
Contains more Monounsaturated Fat +79.3%
Contains more Polyunsaturated fat +96.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.682mg Flour
Selenium 33.9µg 39.7µg Wheat gluten
Vitamin E 0.06mg 0mg Flour
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 K 0.3µg 0µg Flour
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
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

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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
50%
Flour
0%
Wheat gluten
Minerals Daily Need Coverage Score
59%
Flour
68%
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

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. 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.