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  6. Whey vs. Wheat gluten

Whey vs. Wheat gluten — In-Depth Nutrition Comparison

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What are the main differences between Whey and Wheat gluten?

  • Whey is richer in Vitamin B2, Vitamin B12, and Vitamin B5, yet Wheat gluten is richer in Selenium, Iron, Phosphorus, Copper, Calcium, and Zinc.
  • Wheat gluten's daily need coverage for Selenium is 69% higher.

We used Whey, sweet, fluid and Vital wheat gluten types in this comparison.

Infographic

Whey 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.
Whey
Whey
2
:
8
Wheat gluten
Wheat gluten
Contains more Potassium +61%
Contains more Calcium +202.1%
Contains more Iron +8566.7%
Contains more Magnesium +212.5%
Contains more Phosphorus +465.2%
Contains less Sodium -46.3%
Contains more Zinc +553.8%
Contains more Copper +4450%
Contains more Selenium +1989.5%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Potassium +61%
Contains more Calcium +202.1%
Contains more Iron +8566.7%
Contains more Magnesium +212.5%
Contains more Phosphorus +465.2%
Contains less Sodium -46.3%
Contains more Zinc +553.8%
Contains more Copper +4450%
Contains more Selenium +1989.5%

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.
Whey
Whey
9
:
1
Wheat gluten
Wheat gluten
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 B12 +∞%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 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 C +∞%
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 B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
:
4
Wheat gluten
Wheat gluten
Contains more Water +1035.6%
Contains more Protein +8742.4%
Contains more Fats +413.9%
Contains more Carbs +168.3%
Contains more Other +88.7%
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 Water +1035.6%
Contains more Protein +8742.4%
Contains more Fats +413.9%
Contains more Carbs +168.3%
Contains more Other +88.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
:
2
Wheat gluten
Wheat gluten
Contains less Saturated Fat -15.4%
Contains more Monounsaturated Fat +56%
Contains more Polyunsaturated fat +7263.6%
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 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 -15.4%
Contains more Monounsaturated Fat +56%
Contains more Polyunsaturated fat +7263.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Wheat gluten Opinion
Net carbs 5.14g 13.19g Wheat gluten
Protein 0.85g 75.16g Wheat gluten
Fats 0.36g 1.85g Wheat gluten
Carbs 5.14g 13.79g Wheat gluten
Calories 27kcal 370kcal Wheat gluten
Sugar 5.14g 0g Wheat gluten
Fiber 0g 0.6g Wheat gluten
Calcium 47mg 142mg Wheat gluten
Iron 0.06mg 5.2mg Wheat gluten
Magnesium 8mg 25mg Wheat gluten
Phosphorus 46mg 260mg Wheat gluten
Potassium 161mg 100mg Whey
Sodium 54mg 29mg Wheat gluten
Zinc 0.13mg 0.85mg Wheat gluten
Copper 0.004mg 0.182mg Wheat gluten
Manganese 0.001mg Whey
Selenium 1.9µg 39.7µg Wheat gluten
Vitamin A 12IU 0IU Whey
Vitamin A RAE 3µg 0µg Whey
Vitamin C 0.1mg 0mg Whey
Vitamin B1 0.036mg 0mg Whey
Vitamin B2 0.158mg 0mg Whey
Vitamin B3 0.074mg 0mg Whey
Vitamin B5 0.383mg 0mg Whey
Vitamin B6 0.031mg 0mg Whey
Folate 1µg 0µg Whey
Vitamin B12 0.28µg 0µg Whey
Tryptophan 0.013mg Whey
Threonine 0.054mg Whey
Isoleucine 0.047mg Whey
Leucine 0.078mg Whey
Lysine 0.068mg Whey
Methionine 0.016mg Whey
Phenylalanine 0.027mg Whey
Valine 0.046mg Whey
Histidine 0.016mg Whey
Cholesterol 2mg 0mg Wheat gluten
Saturated Fat 0.23g 0.272g Whey
Monounsaturated Fat 0.1g 0.156g Wheat gluten
Polyunsaturated fat 0.011g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey 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%
Whey
0%
Wheat gluten
Minerals Daily Need Coverage Score
8%
Whey
68%
Wheat gluten

Comparison summary

Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Whey
Whey is relatively richer in vitamins
Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 5.14g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Wheat gluten
Wheat gluten is lower in Cholesterol (difference - 2mg)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $3.6)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.