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Roe vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on differences between roe and khorasan wheat

  • Roe is higher in vitamin B2, yet khorasan wheat is higher in manganese, selenium, fiber, copper, iron, vitamin B3, magnesium, and vitamin B1.
  • Roe covers your daily cholesterol needs 160% more than khorasan wheat.
  • Roe contains 5 times more vitamin B2 than khorasan wheat. While roe contains 0.949mg of vitamin B2, khorasan wheat contains only 0.184mg.
  • The amount of cholesterol in khorasan wheat is lower.
  • The glycemic index of roe is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Wheat, KAMUT khorasan, uncooked.

Infographic

Roe vs Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +27.3%
Contains more PhosphorusPhosphorus +41.5%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +42.4%
Contains more IronIron +389.6%
Contains more CopperCopper +295.3%
Contains more ZincZinc +187.5%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +20938.5%
Contains more SeleniumSelenium +57.6%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B2Vitamin B2 +415.8%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +104.3%
Contains more Vitamin B3Vitamin B3 +190.8%
Contains more Vitamin B6Vitamin B6 +40%
~equal in Vitamin D ~µg

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +96.8%
Contains more FatsFats +286.4%
Contains more WaterWater +429.6%
Contains more OtherOther +54.8%
Contains more CarbsCarbs +3576%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +899.5%
Contains more Poly. FatPolyunsaturated fat +448.1%
Contains less Sat. FatSaturated fat -89.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Khorasan wheat
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roe Khorasan wheat DV% diff.
Vitamin B12 11.54µg 481%
Cholesterol 479mg 0mg 160%
Manganese 0.013mg 2.735mg 118%
Vitamin B2 0.949mg 0.184mg 59%
Selenium 51.7µg 81.5µg 54%
Fiber 0g 11.1g 44%
Copper 0.128mg 0.506mg 42%
Iron 0.77mg 3.77mg 38%
Protein 28.62g 14.54g 28%
Vitamin B3 2.192mg 6.375mg 26%
Magnesium 26mg 130mg 25%
Vitamin B1 0.277mg 0.566mg 24%
Folate 92µg 23%
Carbs 1.92g 70.58g 23%
Zinc 1.28mg 3.68mg 22%
Starch 52.41g 22%
Phosphorus 515mg 364mg 22%
Polyunsaturated fat 3.404g 0.621g 19%
Vitamin C 16.4mg 0mg 18%
Vitamin A 91µg 1µg 10%
Fats 8.23g 2.13g 9%
Saturated fat 1.866g 0.196g 8%
Calories 204kcal 337kcal 7%
Vitamin B6 0.185mg 0.259mg 6%
Sodium 117mg 5mg 5%
Choline 25.8mg 5%
Monounsaturated fat 2.129g 0.213g 5%
Vitamin E 0.61mg 4%
Vitamin B5 1.154mg 0.949mg 4%
Potassium 283mg 403mg 4%
Vitamin K 1.8µg 2%
Calcium 28mg 22mg 1%
Net carbs 1.92g 59.48g N/A
Sugar 7.84g N/A
Trans fat 0.005g N/A
Tryptophan 0.375mg 0.13mg 0%
Threonine 1.305mg 0.442mg 0%
Isoleucine 1.465mg 0.566mg 0%
Leucine 2.509mg 1.112mg 0%
Lysine 2.179mg 0.416mg 0%
Methionine 0.71mg 0.251mg 0%
Phenylalanine 1.401mg 0.772mg 0%
Valine 1.676mg 0.687mg 0%
Histidine 0.778mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - ALA 0.048g N/A
Omega-3 - DPA 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Khorasan wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Roe
35%
Khorasan wheat
Minerals Daily Need Coverage Score
68%
Roe
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 7.84g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Khorasan wheat
Khorasan wheat is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 112mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 1.67g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $100)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.