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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
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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 Potassium +327%
Contains more Magnesium +608%
Contains more Copper +187.9%
Contains more Zinc +601.2%
Contains more Phosphorus +66.5%
Contains less Sodium -75.9%
Contains more Iron +165.3%
Contains more Calcium +576.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 195% 43% 9% 18% 61% 24% 112% 4%
Contains more Potassium +327%
Contains more Magnesium +608%
Contains more Copper +187.9%
Contains more Zinc +601.2%
Contains more Phosphorus +66.5%
Contains less Sodium -75.9%
Contains more Iron +165.3%
Contains more Calcium +576.2%

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

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Wild rice Wheat gluten Opinion
Calories 357 370 Wheat gluten
Protein 14.73 75.16 Wheat gluten
Fats 1.08 1.85 Wheat gluten
Vitamin C 0 0
Carbs 74.9 13.79 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 5.2 Wheat gluten
Calcium 21 142 Wheat gluten
Potassium 427 100 Wild rice
Magnesium 177 25 Wild rice
Sugar 2.5 0 Wheat gluten
Fiber 6.2 0.6 Wild rice
Copper 0.524 0.182 Wild rice
Zinc 5.96 0.85 Wild rice
Starch
Phosphorus 433 260 Wild rice
Sodium 7 29 Wild rice
Vitamin A 19 0 Wild rice
Vitamin E 0.82 0 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0 Wild rice
Vitamin B2 0.262 0 Wild rice
Vitamin B3 6.733 0 Wild rice
Vitamin B5 1.074 0 Wild rice
Vitamin B6 0.391 0 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 0 Wild rice
Folate 95 0 Wild rice
Trans Fat
Saturated Fat 0.156 0.272 Wild rice
Monounsaturated Fat 0.159 0.156 Wild rice
Polyunsaturated fat 0.676 0.81 Wheat gluten
Tryptophan 0.179 Wild rice
Threonine 0.469 Wild rice
Isoleucine 0.618 Wild rice
Leucine 1.018 Wild rice
Lysine 0.629 Wild rice
Methionine 0.438 Wild rice
Phenylalanine 0.721 Wild rice
Valine 0.858 Wild rice
Histidine 0.384 Wild rice
Fructose

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.