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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +608%
Contains more PotassiumPotassium +327%
Contains more CopperCopper +187.9%
Contains more ZincZinc +601.2%
Contains more PhosphorusPhosphorus +66.5%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +576.2%
Contains more IronIron +165.3%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Wheat gluten DV% diff.
Protein 14.73g 75.16g 121%
Selenium 2.8µg 39.7µg 67%
Manganese 1.329mg 58%
Zinc 5.96mg 0.85mg 46%
Vitamin B3 6.733mg 0mg 42%
Iron 1.96mg 5.2mg 41%
Copper 0.524mg 0.182mg 38%
Magnesium 177mg 25mg 36%
Vitamin B6 0.391mg 0mg 30%
Phosphorus 433mg 260mg 25%
Folate 95µg 0µg 24%
Fiber 6.2g 0.6g 22%
Vitamin B5 1.074mg 0mg 21%
Carbs 74.9g 13.79g 20%
Vitamin B2 0.262mg 0mg 20%
Calcium 21mg 142mg 12%
Potassium 427mg 100mg 10%
Vitamin B1 0.115mg 0mg 10%
Choline 35mg 6%
Vitamin E 0.82mg 0mg 5%
Vitamin K 1.9µg 0µg 2%
Saturated fat 0.156g 0.272g 1%
Polyunsaturated fat 0.676g 0.81g 1%
Calories 357kcal 370kcal 1%
Sodium 7mg 29mg 1%
Fats 1.08g 1.85g 1%
Net carbs 68.7g 13.19g N/A
Sugar 2.5g 0g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.159g 0.156g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
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 CarbsCarbs +443.1%
Contains more OtherOther +53%
Contains more ProteinProtein +410.3%
Contains more FatsFats +71.3%
~equal in Water ~8.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -42.6%
Contains more Poly. FatPolyunsaturated fat +19.8%
~equal in Monounsaturated fat ~0.156g

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.