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Wild rice vs Wheat gluten - In-Depth Nutrition Comparison

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Significant differences between Wild rice and Wheat gluten

  • Wild rice has more Zinc, Copper, Magnesium, Phosphorus, and Fiber, however Wheat gluten is richer in Selenium, Vitamin B3, Iron, Vitamin B6, and Folate.
  • Wheat gluten covers your daily Selenium needs 67% more than Wild rice.
  • Wheat gluten has 10 times less Fiber than Wild rice. Wild rice has 6.2g of Fiber, while Wheat gluten has 0.6g.

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

Infographic

Wild rice 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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
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%

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
:
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 +∞%
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%
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 +∞%

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.
Wild rice 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 Wheat gluten Opinion
Net carbs 68.7g 13.19g Wild rice
Protein 14.73g 75.16g Wheat gluten
Fats 1.08g 1.85g Wheat gluten
Carbs 74.9g 13.79g Wild rice
Calories 357kcal 370kcal Wheat gluten
Starch g g
Fructose g g
Sugar 2.5g 0g Wheat gluten
Fiber 6.2g 0.6g Wild rice
Calcium 21mg 142mg Wheat gluten
Iron 1.96mg 5.2mg Wheat gluten
Magnesium 177mg 25mg Wild rice
Phosphorus 433mg 260mg Wild rice
Potassium 427mg 100mg Wild rice
Sodium 7mg 29mg Wild rice
Zinc 5.96mg 0.85mg Wild rice
Copper 0.524mg 0.182mg Wild rice
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg 0mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0mg Wild rice
Vitamin B2 0.262mg 0mg Wild rice
Vitamin B3 6.733mg 0mg Wild rice
Vitamin B5 1.074mg 0mg Wild rice
Vitamin B6 0.391mg 0mg Wild rice
Folate 95µg 0µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0µg Wild rice
Tryptophan 0.179mg mg Wild rice
Threonine 0.469mg mg Wild rice
Isoleucine 0.618mg mg Wild rice
Leucine 1.018mg mg Wild rice
Lysine 0.629mg mg Wild rice
Methionine 0.438mg mg Wild rice
Phenylalanine 0.721mg mg Wild rice
Valine 0.858mg mg Wild rice
Histidine 0.384mg mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.156g 0.272g Wild rice
Monounsaturated Fat 0.159g 0.156g Wild rice
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 Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
39
Wild rice
0
Wheat gluten
Mineral Summary Score
96
Wild rice
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
88%
Wild rice
451%
Wheat gluten
Carbohydrates
75%
Wild rice
14%
Wheat gluten
Fats
5%
Wild rice
9%
Wheat gluten

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.116g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Wild rice
Wild rice 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

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. Wild rice - 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.