Cornstarch vs Vital wheat gluten: Difference, Benefits, More
Cornstarch and vital wheat gluten belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare cornstarch and vital wheat gluten and help you learn more about their similarities and differences.
Cornstarch (Zea mays) is a type of carbohydrate derived from the endosperm of the corn kernel.
It is a good source of energy, providing a high amount of carbohydrates and small amounts of protein, vitamins, and minerals. It is pure starch and has a very low nutritional value compared to whole-grain cornmeal.
Cornstarch is commonly used as a thickening agent in cooking and baking, as it can absorb liquids and increase the viscosity of sauces, gravies, and puddings. It is also used as a coating for fried foods to provide a crisp texture. It is a gluten-free ingredient and can be used as a thickener for people with gluten sensitivity or celiac disease.
Cornstarch is typically used in small amounts and is not a significant source of nutrition in the diet. It is often used as a thickener in combination with other ingredients, and when consumed in moderation, it can be included as part of a healthy diet.
Cornstarch is not an excellent source of any particular vitamin.
Vital wheat gluten
Vital wheat gluten, also known as wheat gluten (Triticum aestivum), is a plant-based protein derived from wheat.
It is a rich source of micro and micronutrients, including essential amino acids, vitamins such as B-vitamins and minerals like iron, zinc, and magnesium.
Consuming vital wheat gluten has been linked to a variety of health benefits, including improved digestion, weight management, and muscle development. It is also a good source of protein for vegetarians and vegans. It can also be used as a meat substitute.
It is also beneficial for gluten sensitivity as it is gluten-free. Still, it is derived from wheat and contains gluten, so people with celiac disease should avoid it.
Vital wheat gluten is not an excellent source of any particular vitamin.
Cornstarch vs Vital wheat gluten Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cornstarch vs vital wheat gluten.
This comparison will start by comparing the caloric value of cornstarch and vital wheat gluten and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Cornstarch||Vital wheat gluten|
|Energy||381 kcal||370 kcal|
|Carbs||91.3 g||13.8 g|
|Sugar||0 g||0 g|
|Fiber||0.9 g||0.6 g|
|Protein||0.26 g||75.2 g|
|Fat||0.05 g||1.85 g|
|Saturated Fat||0.009 g||0.272 g|
Cornstarch vs Vital wheat gluten Calories
Most calories in grains come from carbs.
Comparing vital wheat gluten vs cornstarch for weight loss, vital wheat gluten is slightly lower in calories, with 370 calories per 100 grams, compared to 381 calories per 100 grams of cornstarch.
However, both cornstarch and vital wheat gluten can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Cornstarch vs Vital wheat gluten Protein
Grains and most grain products, including cornstarch and vital wheat gluten, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Vital wheat gluten offers around 100% more protein than cornstarch.
Vital wheat gluten has 75.2 grams of protein per 100 grams, while cornstarch has 0.3 grams of protein per 100 grams.
Cornstarch vs Vital wheat gluten Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in cornstarch and vital wheat gluten.
The total amount of carbohydrates is around 85% higher in cornstarch than in vital wheat gluten. It has 91.3 grams per 100 grams, compared to 13.8 grams in vital wheat gluten.
That said, 100 grams of cornstarch and vital wheat gluten contains 0 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in cornstarch and vital wheat gluten.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 0.9 grams of fiber per 100 grams, cornstarch is a better source of fiber than vital wheat gluten which cornstarch offers 0.6 grams per 100 gram portion.
Cornstarch vs Vital wheat gluten Fats
Like most other grains, cornstarch and vital wheat gluten are low in fat.
Fats in cornstarch and vital wheat gluten are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in cornstarch and vital wheat gluten:
- Cornstarch: 0.1 grams per 100 grams
- Vital wheat gluten: 1.9 per 100 grams
Speaking of saturated fats, cornstarch is 100% lower in saturated fats.
Cornstarch and vital wheat gluten contain 0 grams and 0.3 grams of saturated fat per 100 grams, respectively.
Cornstarch vs Vital wheat gluten Vitamins Content
This section will discuss the vitamin content of cornstarch and vital wheat gluten.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Cornstarch and vital wheat gluten contain the same amount of vitamin A, vitamin C, vitamin D, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin B12 (Cobalamin), vitamin E, and vitamin K.
The following table shows the exact amount of vitamins cornstarch and vital wheat gluten contain side by side, so you can easily compare them.
|Cornstarch||Vital wheat gluten|
|Vitamin B1 (Thiamine)||0||0|
|Vitamin B2 (Riboflavin)||0||0|
|Vitamin B3 (Niacin)||0||0|
|Vitamin B5 (Pantothenic acid)||0||0|
|Vitamin B6 (Pyroxidine)||0||0|
|Vitamin B9 (Folate)||0||0|
|Vitamin B12 (Cobalamin)||0||0|
Cornstarch vs Vital wheat gluten Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the cornstarch and vital wheat gluten comparison focuses on their mineral content.
Cornstarch is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc than vital wheat gluten.
On the other hand, vital wheat gluten is a higher amount of manganese.
Cornstarch and vital wheat gluten contain the same amount of fluoride.
Check out the table below to learn how cornstarch and vital wheat gluten compare when it comes to mineral content.
|Cornstarch||Vital wheat gluten|
|Calcium||2 mg||142 mg|
|Copper||0.05 mg||0.182 mg|
|Iron||0.47 mg||5.2 mg|
|Magnesium||3 mg||25 mg|
|Phosphorus||13 mg||260 mg|
|Potassium||3 mg||100 mg|
|Selenium||2.8 µg||39.7 µg|
|Sodium||9 mg||29 mg|
|Zinc||0.06 mg||0.85 mg|
The Final Word
This article highlighted the similarities and differences between cornstarch and vital wheat gluten.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
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