Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wheat vs. Roe — In-Depth Nutrition Comparison

Compare

Summary of differences between wheat and roe

  • Wheat has more manganese, selenium, copper, iron, vitamin B3, magnesium, and zinc; however, roe is higher in vitamin B12 and vitamin B2.
  • Roe covers your daily need for vitamin B12, 481% more than wheat .
  • Wheat has 232 times more manganese than roe. While wheat has 3.012mg of manganese, roe has only 0.013mg.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Wheat, durum and Fish, roe, mixed species, cooked, dry heat.

Infographic

Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Roe
Roe
0
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 +453.8%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +52.3%
Contains more IronIron +357.1%
Contains more CopperCopper +332%
Contains more ZincZinc +225%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +23069.2%
Contains more SeleniumSelenium +72.9%
~equal in Phosphorus ~515mg

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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +51.3%
Contains more Vitamin B3Vitamin B3 +207.4%
Contains more Vitamin B6Vitamin B6 +126.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +684.3%
Contains more Vitamin B5Vitamin B5 +23.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +114%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
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
Contains more CarbsCarbs +3604.7%
Contains more ProteinProtein +109.2%
Contains more FatsFats +233.2%
Contains more WaterWater +435.9%
Contains more OtherOther +46.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -75.7%
Contains more Mono. FatMonounsaturated fat +518.9%
Contains more Poly. FatPolyunsaturated fat +248.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Cholesterol 0mg 479mg 160%
Manganese 3.012mg 0.013mg 130%
Selenium 89.4µg 51.7µg 69%
Vitamin B2 0.121mg 0.949mg 64%
Copper 0.553mg 0.128mg 47%
Iron 3.52mg 0.77mg 34%
Protein 13.68g 28.62g 30%
Vitamin B3 6.738mg 2.192mg 28%
Magnesium 144mg 26mg 28%
Zinc 4.16mg 1.28mg 26%
Carbs 71.13g 1.92g 23%
Vitamin B6 0.419mg 0.185mg 18%
Vitamin C 0mg 16.4mg 18%
Polyunsaturated fat 0.978g 3.404g 16%
Folate 43µg 92µg 12%
Vitamin B1 0.419mg 0.277mg 12%
Vitamin A 0µg 91µg 10%
Fats 2.47g 8.23g 9%
Calories 339kcal 204kcal 7%
Saturated fat 0.454g 1.866g 6%
Sodium 2mg 117mg 5%
Vitamin B5 0.935mg 1.154mg 4%
Potassium 431mg 283mg 4%
Monounsaturated fat 0.344g 2.129g 4%
Phosphorus 508mg 515mg 1%
Calcium 34mg 28mg 1%
Net carbs 71.13g 1.92g N/A
Tryptophan 0.176mg 0.375mg 0%
Threonine 0.366mg 1.305mg 0%
Isoleucine 0.533mg 1.465mg 0%
Leucine 0.934mg 2.509mg 0%
Lysine 0.303mg 2.179mg 0%
Methionine 0.221mg 0.71mg 0%
Phenylalanine 0.681mg 1.401mg 0%
Valine 0.594mg 1.676mg 0%
Histidine 0.322mg 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g 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
Wheat Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
157%
Roe
Minerals Daily Need Coverage Score
168%
Wheat
68%
Roe

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 115mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 1.412g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $99.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 23)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.