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

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Differences between Wild rice and Wheat gluten

  • Wild rice has more Vitamin B6, Vitamin B3, Vitamin B2, and Folate, while Wheat gluten has more Selenium, Iron, Phosphorus, Calcium, and Copper.
  • Wheat gluten's daily need coverage for Selenium is 71% higher.

The food types used in this comparison are Wild rice, cooked 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +28%
Contains less Sodium -89.7%
Contains more Zinc +57.6%
Contains more Calcium +4633.3%
Contains more Iron +766.7%
Contains more Phosphorus +217.1%
Contains more Copper +50.4%
Contains more Selenium +4862.5%
Equal in Potassium - 100
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +28%
Contains less Sodium -89.7%
Contains more Zinc +57.6%
Contains more Calcium +4633.3%
Contains more Iron +766.7%
Contains more Phosphorus +217.1%
Contains more Copper +50.4%
Contains more Selenium +4862.5%
Equal in Potassium - 100

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.
:
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 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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
Contains more Carbs +54.7%
Contains more Water +801.6%
Contains more Protein +1783.7%
Contains more Fats +444.1%
Contains more Other +150%
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 Carbs +54.7%
Contains more Water +801.6%
Contains more Protein +1783.7%
Contains more Fats +444.1%
Contains more Other +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82%
Contains more Monounsaturated Fat +212%
Contains more Polyunsaturated fat +280.3%
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -82%
Contains more Monounsaturated Fat +212%
Contains more Polyunsaturated fat +280.3%

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 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 19.54g 13.19g Wild rice
Protein 3.99g 75.16g Wheat gluten
Fats 0.34g 1.85g Wheat gluten
Carbs 21.34g 13.79g Wild rice
Calories 101kcal 370kcal Wheat gluten
Fructose 0.2g Wild rice
Sugar 0.73g 0g Wheat gluten
Fiber 1.8g 0.6g Wild rice
Calcium 3mg 142mg Wheat gluten
Iron 0.6mg 5.2mg Wheat gluten
Magnesium 32mg 25mg Wild rice
Phosphorus 82mg 260mg Wheat gluten
Potassium 101mg 100mg Wild rice
Sodium 3mg 29mg Wild rice
Zinc 1.34mg 0.85mg Wild rice
Copper 0.121mg 0.182mg Wheat gluten
Manganese 0.282mg Wild rice
Selenium 0.8µg 39.7µg Wheat gluten
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg 0mg Wild rice
Vitamin B1 0.052mg 0mg Wild rice
Vitamin B2 0.087mg 0mg Wild rice
Vitamin B3 1.287mg 0mg Wild rice
Vitamin B5 0.154mg 0mg Wild rice
Vitamin B6 0.135mg 0mg Wild rice
Folate 26µg 0µg Wild rice
Vitamin K 0.5µg 0µg Wild rice
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 0.049g 0.272g Wild rice
Monounsaturated Fat 0.05g 0.156g Wheat gluten
Polyunsaturated fat 0.213g 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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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
10%
Wild rice
0%
Wheat gluten
Minerals Daily Need Coverage Score
21%
Wild rice
68%
Wheat gluten

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.223g)
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 - 0.73g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.