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  6. Wheat Bread vs. Roe

Wheat Bread vs. Roe — In-Depth Nutrition Comparison

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Important differences between wheat Bread and roe

  • Wheat Bread has more manganese, iron, vitamin B3, and fiber; however, roe has more vitamin B12, phosphorus, vitamin B2, and selenium.
  • Roe's daily need coverage for vitamin B12 is 481% more.
  • Roe is lower in sodium.
  • Wheat Bread has a higher glycemic index than roe.

The food varieties used in the comparison are Bread, wheat, toasted and Fish, roe, mixed species, cooked, dry heat.

Infographic

Wheat Bread vs Roe 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +126.9%
Contains more CalciumCalcium +489.3%
Contains more IronIron +431.2%
Contains more CopperCopper +54.7%
Contains more ZincZinc +14.8%
Contains more ManganeseManganese +10492.3%
Contains more PotassiumPotassium +26.9%
Contains more PhosphorusPhosphorus +173.9%
Contains less SodiumSodium -80.5%
Contains more SeleniumSelenium +54.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Roe
Roe
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +58.5%
Contains more Vitamin B3Vitamin B3 +185.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +8100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +148.4%
Contains more Vitamin B5Vitamin B5 +153.1%
Contains more Vitamin B6Vitamin B6 +20.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~92µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Cholesterol 0mg 479mg 160%
Manganese 1.377mg 0.013mg 59%
Phosphorus 188mg 515mg 47%
Vitamin B2 0.382mg 0.949mg 44%
Iron 4.09mg 0.77mg 42%
Selenium 33.4µg 51.7µg 33%
Protein 12.96g 28.62g 31%
Vitamin B3 6.25mg 2.192mg 25%
Sodium 601mg 117mg 21%
Fiber 4.7g 0g 19%
Carbs 55.77g 1.92g 18%
Vitamin C 0.2mg 16.4mg 18%
Calcium 165mg 28mg 14%
Vitamin B5 0.456mg 1.154mg 14%
Vitamin B1 0.439mg 0.277mg 14%
Polyunsaturated fat 1.72g 3.404g 11%
Vitamin A 0µg 91µg 10%
Magnesium 59mg 26mg 8%
Copper 0.198mg 0.128mg 8%
Fats 4.27g 8.23g 6%
Vitamin K 5.7µg 5%
Calories 313kcal 204kcal 5%
Choline 22.1mg 4%
Saturated fat 0.989g 1.866g 4%
Monounsaturated fat 1.019g 2.129g 3%
Vitamin E 0.24mg 2%
Zinc 1.47mg 1.28mg 2%
Vitamin B6 0.153mg 0.185mg 2%
Potassium 223mg 283mg 2%
Folate 86µg 92µg 2%
Net carbs 51.07g 1.92g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.375mg 0%
Threonine 0.299mg 1.305mg 0%
Isoleucine 0.258mg 1.465mg 0%
Leucine 0.461mg 2.509mg 0%
Lysine 0.215mg 2.179mg 0%
Methionine 0.105mg 0.71mg 0%
Phenylalanine 0.315mg 1.401mg 0%
Valine 0.31mg 1.676mg 0%
Histidine 0.15mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0g 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +2804.7%
Contains more ProteinProtein +120.8%
Contains more FatsFats +92.7%
Contains more WaterWater +142%
~equal in Other ~2.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -47%
Contains more Mono. FatMonounsaturated fat +108.9%
Contains more Poly. FatPolyunsaturated fat +97.9%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.