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  6. Roe vs. Wild rice raw

Roe vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between roe and wild rice raw

  • Roe is higher in vitamin B12, selenium, and vitamin B2, yet wild rice raw is higher in manganese, copper, zinc, magnesium, vitamin B3, and fiber.
  • Roe covers your daily vitamin B12 needs 481% more than wild rice raw.
  • The glycemic index of roe is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Wild rice, raw.

Infographic

Roe vs Wild rice raw 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
3
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +33.3%
Contains more PhosphorusPhosphorus +18.9%
Contains more SeleniumSelenium +1746.4%
Contains more MagnesiumMagnesium +580.8%
Contains more PotassiumPotassium +50.9%
Contains more IronIron +154.5%
Contains more CopperCopper +309.4%
Contains more ZincZinc +365.6%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +10123.1%

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
5
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B1Vitamin B1 +140.9%
Contains more Vitamin B2Vitamin B2 +262.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +207.2%
Contains more Vitamin B6Vitamin B6 +111.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.074mg
~equal in Folate ~95µg

All nutrients comparison - raw data values

Nutrient Roe Wild rice raw DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 2.8µg 89%
Manganese 0.013mg 1.329mg 57%
Vitamin B2 0.949mg 0.262mg 53%
Copper 0.128mg 0.524mg 44%
Zinc 1.28mg 5.96mg 43%
Magnesium 26mg 177mg 36%
Vitamin B3 2.192mg 6.733mg 28%
Protein 28.62g 14.73g 28%
Fiber 0g 6.2g 25%
Carbs 1.92g 74.9g 24%
Polyunsaturated fat 3.404g 0.676g 18%
Vitamin C 16.4mg 0mg 18%
Vitamin B6 0.185mg 0.391mg 16%
Iron 0.77mg 1.96mg 15%
Vitamin B1 0.277mg 0.115mg 14%
Phosphorus 515mg 433mg 12%
Fats 8.23g 1.08g 11%
Vitamin A 91µg 1µg 10%
Saturated fat 1.866g 0.156g 8%
Calories 204kcal 357kcal 8%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Sodium 117mg 7mg 5%
Monounsaturated fat 2.129g 0.159g 5%
Potassium 283mg 427mg 4%
Vitamin B5 1.154mg 1.074mg 2%
Vitamin K 1.9µg 2%
Folate 92µg 95µg 1%
Calcium 28mg 21mg 1%
Net carbs 1.92g 68.7g N/A
Sugar 2.5g N/A
Tryptophan 0.375mg 0.179mg 0%
Threonine 1.305mg 0.469mg 0%
Isoleucine 1.465mg 0.618mg 0%
Leucine 2.509mg 1.018mg 0%
Lysine 2.179mg 0.629mg 0%
Methionine 0.71mg 0.438mg 0%
Phenylalanine 1.401mg 0.721mg 0%
Valine 1.676mg 0.858mg 0%
Histidine 0.778mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +94.3%
Contains more FatsFats +662%
Contains more WaterWater +655.5%
Contains more OtherOther +69.9%
Contains more CarbsCarbs +3801%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +1239%
Contains more Poly. FatPolyunsaturated fat +403.6%
Contains less Sat. FatSaturated fat -91.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.