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  6. Wild rice raw vs. Wheat gluten

Wild rice raw vs. Wheat gluten — In-Depth Nutrition Comparison

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Significant differences between Wild rice raw and Wheat gluten

  • Wild rice raw has more Zinc, Vitamin B3, Copper, Magnesium, Vitamin B6, Phosphorus, Folate, and Fiber, however, Wheat gluten is richer in Selenium, and Iron.
  • Wheat gluten covers your daily Selenium needs 67% more than Wild rice raw.

Specific food types used in this comparison are Wild rice, raw and Vital wheat gluten.

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
7
:
3
Wheat gluten
Wheat gluten
Contains more Magnesium +608%
Contains more Phosphorus +66.5%
Contains more Potassium +327%
Contains less Sodium -75.9%
Contains more Zinc +601.2%
Contains more Copper +187.9%
Contains more Calcium +576.2%
Contains more Iron +165.3%
Contains more Selenium +1317.9%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
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 +608%
Contains more Phosphorus +66.5%
Contains more Potassium +327%
Contains less Sodium -75.9%
Contains more Zinc +601.2%
Contains more Copper +187.9%
Contains more Calcium +576.2%
Contains more Iron +165.3%
Contains more Selenium +1317.9%

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.
Wild rice raw
Wild rice raw
9
:
0
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 B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Wheat gluten
Wheat gluten
Contains more Carbs +443.1%
Contains more Other +53%
Contains more Protein +410.3%
Contains more Fats +71.3%
Equal in Water - 8.2
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 Carbs +443.1%
Contains more Other +53%
Contains more Protein +410.3%
Contains more Fats +71.3%
Equal in Water - 8.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Wheat gluten
Wheat gluten
Contains less Saturated Fat -42.6%
Contains more Polyunsaturated fat +19.8%
Equal in Monounsaturated Fat - 0.156
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 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 -42.6%
Contains more Polyunsaturated fat +19.8%
Equal in Monounsaturated Fat - 0.156

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Wheat gluten Opinion
Net carbs 68.7g 13.19g Wild rice raw
Protein 14.73g 75.16g Wheat gluten
Fats 1.08g 1.85g Wheat gluten
Carbs 74.9g 13.79g Wild rice raw
Calories 357kcal 370kcal Wheat gluten
Sugar 2.5g 0g Wheat gluten
Fiber 6.2g 0.6g Wild rice raw
Calcium 21mg 142mg Wheat gluten
Iron 1.96mg 5.2mg Wheat gluten
Magnesium 177mg 25mg Wild rice raw
Phosphorus 433mg 260mg Wild rice raw
Potassium 427mg 100mg Wild rice raw
Sodium 7mg 29mg Wild rice raw
Zinc 5.96mg 0.85mg Wild rice raw
Copper 0.524mg 0.182mg Wild rice raw
Manganese 1.329mg Wild rice raw
Selenium 2.8µg 39.7µg Wheat gluten
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0mg Wild rice raw
Vitamin B1 0.115mg 0mg Wild rice raw
Vitamin B2 0.262mg 0mg Wild rice raw
Vitamin B3 6.733mg 0mg Wild rice raw
Vitamin B5 1.074mg 0mg Wild rice raw
Vitamin B6 0.391mg 0mg Wild rice raw
Folate 95µg 0µg Wild rice raw
Vitamin K 1.9µg 0µg Wild rice raw
Tryptophan 0.179mg Wild rice raw
Threonine 0.469mg Wild rice raw
Isoleucine 0.618mg Wild rice raw
Leucine 1.018mg Wild rice raw
Lysine 0.629mg Wild rice raw
Methionine 0.438mg Wild rice raw
Phenylalanine 0.721mg Wild rice raw
Valine 0.858mg Wild rice raw
Histidine 0.384mg Wild rice raw
Saturated Fat 0.156g 0.272g Wild rice raw
Monounsaturated Fat 0.159g 0.156g Wild rice raw
Polyunsaturated fat 0.676g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
0%
Wheat gluten
Minerals Daily Need Coverage Score
96%
Wild rice raw
68%
Wheat gluten

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.116g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 2.5g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.