Rye grain vs Vital wheat gluten: How To Choose?
Rye grain 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 rye grain and vital wheat gluten and help you learn more about their similarities and differences.
Rye grain (Secale cereale) is a cereal grain that is closely related to wheat and barley.
It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins like niacin and folate, as well as minerals like iron, zinc, and magnesium.
The high fiber content of rye grain has been linked to improved digestion, weight management, and lower cholesterol levels. It also contains a unique type of dietary fiber called arabinoxylan, which has been shown to have a prebiotic effect on gut health.
Rye grain is commonly used in bread making and traditional dishes such as rye porridge and crisp bread. It can also be milled into flour and used in baking or cooked and eaten as a side dish.
Rye grain is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E, and Vitamin K.
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.
Rye grain 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 rye grain vs vital wheat gluten.
This comparison will start by comparing the caloric value of rye grain and vital wheat gluten and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Vital wheat gluten
Rye grain vs Vital wheat gluten Calories
Most calories in grains come from carbs.
Comparing rye grain vs vital wheat gluten for weight loss, rye grain is slightly lower in calories, with 338 calories per 100 grams, compared to 370 calories per 100 grams of vital wheat gluten.
However, both rye grain 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.
Rye grain vs Vital wheat gluten Protein
Grains and most grain products, including rye grain 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 86% more protein than rye grain.
Vital wheat gluten has 75.2 grams of protein per 100 grams, while rye grain has 10.3 grams of protein per 100 grams.
Rye grain 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 rye grain and vital wheat gluten.
The total amount of carbohydrates is around 82% higher in rye grain than in vital wheat gluten. It has 75.9 grams per 100 grams, compared to 13.8 grams in vital wheat gluten.
There’s less sugar in vital wheat gluten than in rye grain, 100% precisely.
That said, 100 grams of vital wheat gluten contains 0 grams of sugar, while the same amount of rye grain contains 1 grams.
Lastly, let’s take a look at the dietary fiber in rye grain and vital wheat gluten.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 15.1 grams of fiber per 100 grams, rye grain is a better source of fiber than vital wheat gluten which rye grain offers 0.6 grams per 100 gram portion.
Rye grain vs Vital wheat gluten Fats
Like most other grains, rye grain and vital wheat gluten are low in fat.
Fats in rye grain and vital wheat gluten are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in rye grain and vital wheat gluten:
- Rye grain: 1.6 grams per 100 grams
- Vital wheat gluten: 1.9 per 100 grams
Speaking of saturated fats, rye grain is 33% lower in saturated fats.
Rye grain and vital wheat gluten contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.
Rye grain vs Vital wheat gluten Vitamins Content
This section will discuss the vitamin content of rye grain 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.
However, vital wheat gluten has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Rye grain and vital wheat gluten contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins rye grain and vital wheat gluten contain side by side, so you can easily compare them.
|Vital wheat gluten
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Rye grain 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 rye grain and vital wheat gluten comparison focuses on their mineral content.
Rye grain is a better source of calcium, iron, selenium, and sodium than vital wheat gluten.
On the other hand, vital wheat gluten is a higher amount of copper, magnesium, manganese, phosphorus, potassium, and zinc.
Rye grain and vital wheat gluten contain the same amount of fluoride.
Check out the table below to learn how rye grain and vital wheat gluten compare when it comes to mineral content.
|Vital wheat gluten
The Final Word
This article highlighted the similarities and differences between rye grain 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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