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  6. Roe vs. Bulgur dry

Roe vs. Bulgur dry — In-Depth Nutrition Comparison

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How are roe and bulgur dry different?

  • Roe is higher in vitamin B12, selenium, vitamin B2, and phosphorus; however, bulgur dry is richer in manganese, fiber, magnesium, copper, and iron.
  • Daily need coverage for vitamin B12 for roe is 481% higher.
  • Roe has a lower glycemic index (27) than bulgur dry (47).

Fish, roe, mixed species, cooked, dry heat and Bulgur, dry are the varieties used in this article.

Infographic

Roe vs Bulgur dry 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.
Roe
Roe
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more PhosphorusPhosphorus +71.7%
Contains more SeleniumSelenium +2147.8%
Contains more MagnesiumMagnesium +530.8%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +44.9%
Contains more IronIron +219.5%
Contains more CopperCopper +161.7%
Contains more ZincZinc +50.8%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +23346.2%

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.
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%
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% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B2Vitamin B2 +725.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +240.7%
Contains more Vitamin B3Vitamin B3 +133.3%
Contains more Vitamin B6Vitamin B6 +84.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.045mg

All nutrients comparison - raw data values

Nutrient Roe Bulgur dry DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Manganese 0.013mg 3.048mg 132%
Selenium 51.7µg 2.3µg 90%
Vitamin B2 0.949mg 0.115mg 64%
Fiber 0g 12.5g 50%
Magnesium 26mg 164mg 33%
Protein 28.62g 12.29g 33%
Phosphorus 515mg 300mg 31%
Carbs 1.92g 75.87g 25%
Copper 0.128mg 0.335mg 23%
Iron 0.77mg 2.46mg 21%
Polyunsaturated fat 3.404g 0.541g 19%
Vitamin C 16.4mg 0mg 18%
Vitamin B3 2.192mg 5.114mg 18%
Folate 92µg 27µg 16%
Vitamin B6 0.185mg 0.342mg 12%
Fats 8.23g 1.33g 11%
Vitamin A 91µg 0µg 10%
Saturated fat 1.866g 0.232g 7%
Calories 204kcal 342kcal 7%
Zinc 1.28mg 1.93mg 6%
Choline 28.1mg 5%
Monounsaturated fat 2.129g 0.173g 5%
Vitamin B1 0.277mg 0.232mg 4%
Sodium 117mg 17mg 4%
Potassium 283mg 410mg 4%
Vitamin B5 1.154mg 1.045mg 2%
Vitamin K 1.9µg 2%
Calcium 28mg 35mg 1%
Net carbs 1.92g 63.37g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.375mg 0.19mg 0%
Threonine 1.305mg 0.354mg 0%
Isoleucine 1.465mg 0.455mg 0%
Leucine 2.509mg 0.83mg 0%
Lysine 2.179mg 0.339mg 0%
Methionine 0.71mg 0.19mg 0%
Phenylalanine 1.401mg 0.58mg 0%
Valine 1.676mg 0.554mg 0%
Histidine 0.778mg 0.285mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more ProteinProtein +132.9%
Contains more FatsFats +518.8%
Contains more WaterWater +551.4%
Contains more OtherOther +72.2%
Contains more CarbsCarbs +3851.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +1130.6%
Contains more Poly. FatPolyunsaturated fat +529.2%
Contains less Sat. FatSaturated fat -87.6%

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.