Roe vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between roe and spelt?
- Roe is higher in vitamin B12, selenium, and vitamin B2, yet spelt is higher in manganese, iron, fiber, copper, vitamin B3, and magnesium.
- Roe's daily need coverage for vitamin B12 is 481% more.
- The glycemic index of roe is lower.
We used Fish, roe, mixed species, cooked, dry heat and Spelt, uncooked types in this article.
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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 PhosphorusPhosphorus | +28.4% |
| Contains more SeleniumSelenium | +341.9% |
| Contains more MagnesiumMagnesium | +423.1% |
| Contains more PotassiumPotassium | +37.1% |
| Contains more IronIron | +476.6% |
| Contains more CopperCopper | +299.2% |
| Contains more ZincZinc | +156.3% |
| Contains less SodiumSodium | -93.2% |
| Contains more ManganeseManganese | +22846.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +739.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +104.4% |
| Contains more Vitamin B1Vitamin B1 | +31.4% |
| Contains more Vitamin B3Vitamin B3 | +212.2% |
| Contains more Vitamin B6Vitamin B6 | +24.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +96.4% |
| Contains more FatsFats | +238.7% |
| Contains more WaterWater | +432% |
| Contains more OtherOther | +45.3% |
| Contains more CarbsCarbs | +3555.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +378.4% |
| Contains more Poly. FatPolyunsaturated fat | +170.6% |
| Contains less Sat. FatSaturated fat | -78.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 11.54µg | 0µg | 481% |
| Cholesterol | 479mg | 0mg | 160% |
| Manganese | 0.013mg | 2.983mg | 129% |
| Selenium | 51.7µg | 11.7µg | 73% |
| Vitamin B2 | 0.949mg | 0.113mg | 64% |
| Iron | 0.77mg | 4.44mg | 46% |
| Copper | 0.128mg | 0.511mg | 43% |
| Fiber | 0g | 10.7g | 43% |
| Vitamin B3 | 2.192mg | 6.843mg | 29% |
| Protein | 28.62g | 14.57g | 28% |
| Magnesium | 26mg | 136mg | 26% |
| Carbs | 1.92g | 70.19g | 23% |
| Starch | 53.92g | 22% | |
| Vitamin C | 16.4mg | 0mg | 18% |
| Zinc | 1.28mg | 3.28mg | 18% |
| Phosphorus | 515mg | 401mg | 16% |
| Polyunsaturated fat | 3.404g | 1.258g | 14% |
| Folate | 92µg | 45µg | 12% |
| Vitamin A | 91µg | 0µg | 10% |
| Fats | 8.23g | 2.43g | 9% |
| Saturated fat | 1.866g | 0.406g | 7% |
| Calories | 204kcal | 338kcal | 7% |
| Vitamin B1 | 0.277mg | 0.364mg | 7% |
| Vitamin E | 0.79mg | 5% | |
| Sodium | 117mg | 8mg | 5% |
| Monounsaturated fat | 2.129g | 0.445g | 4% |
| Vitamin B6 | 0.185mg | 0.23mg | 3% |
| Vitamin K | 3.6µg | 3% | |
| Potassium | 283mg | 388mg | 3% |
| Vitamin B5 | 1.154mg | 1.068mg | 2% |
| Net carbs | 1.92g | 59.49g | N/A |
| Calcium | 28mg | 27mg | 0% |
| Sugar | 6.82g | N/A | |
| Tryptophan | 0.375mg | 0.132mg | 0% |
| Threonine | 1.305mg | 0.443mg | 0% |
| Isoleucine | 1.465mg | 0.552mg | 0% |
| Leucine | 2.509mg | 1.07mg | 0% |
| Lysine | 2.179mg | 0.409mg | 0% |
| Methionine | 0.71mg | 0.258mg | 0% |
| Phenylalanine | 1.401mg | 0.737mg | 0% |
| Valine | 1.676mg | 0.681mg | 0% |
| Histidine | 0.778mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - EPA | 1.26g | N/A | |
| Omega-3 - DHA | 1.747g | N/A | |
| Omega-3 - ALA | 0.065g | N/A | |
| Omega-3 - DPA | 0.105g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
157%
32%
Minerals Daily Need Coverage Score
68%
119%
Comparison summary
Which food is lower in Cholesterol?
Spelt is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 109mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 1.46g)
Which food is cheaper?
Spelt is cheaper (difference - $100)
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Roe is lower in glycemic index (difference - 36)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.