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  6. Wheat vs. Surimi

Wheat vs. Surimi — In-Depth Nutrition Comparison

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A recap on differences between Wheat and Surimi

  • Wheat is higher in Manganese, Selenium, Copper, Iron, Vitamin B3, Zinc, Vitamin B1, Phosphorus, and Vitamin B6, yet Surimi is higher in Vitamin B12.
  • Wheat covers your daily Manganese needs 130% more than Surimi.
  • Wheat contains 31 times more Vitamin B3 than Surimi. While Wheat contains 6.738mg of Vitamin B3, Surimi contains only 0.22mg.

Food varieties used in this article are Wheat, durum and Fish, surimi.

Infographic

Wheat vs Surimi 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.
Wheat
Wheat
10
:
0
Surimi
Surimi
Contains more Calcium +277.8%
Contains more Iron +1253.8%
Contains more Magnesium +234.9%
Contains more Phosphorus +80.1%
Contains more Potassium +284.8%
Contains less Sodium -98.6%
Contains more Zinc +1160.6%
Contains more Copper +1628.1%
Contains more Manganese +27281.8%
Contains more Selenium +218.1%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Surimi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
Contains more Calcium +277.8%
Contains more Iron +1253.8%
Contains more Magnesium +234.9%
Contains more Phosphorus +80.1%
Contains more Potassium +284.8%
Contains less Sodium -98.6%
Contains more Zinc +1160.6%
Contains more Copper +1628.1%
Contains more Manganese +27281.8%
Contains more Selenium +218.1%

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.
Wheat
Wheat
7
:
4
Surimi
Surimi
Contains more Vitamin B1 +1995%
Contains more Vitamin B2 +476.2%
Contains more Vitamin B3 +2962.7%
Contains more Vitamin B5 +1235.7%
Contains more Vitamin B6 +1296.7%
Contains more Folate +2050%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Surimi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
Contains more Vitamin B1 +1995%
Contains more Vitamin B2 +476.2%
Contains more Vitamin B3 +2962.7%
Contains more Vitamin B5 +1235.7%
Contains more Vitamin B6 +1296.7%
Contains more Folate +2050%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Surimi
Surimi
Contains more Fats +174.4%
Contains more Carbs +938.4%
Contains more Other +143.8%
Contains more Protein +11%
Contains more Water +597.8%
Wheat
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
Surimi
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more Fats +174.4%
Contains more Carbs +938.4%
Contains more Other +143.8%
Contains more Protein +11%
Contains more Water +597.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Surimi
Surimi
Contains more Monounsaturated Fat +130.9%
Contains more Polyunsaturated fat +120.8%
Contains less Saturated Fat -57.9%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Surimi
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
Contains more Monounsaturated Fat +130.9%
Contains more Polyunsaturated fat +120.8%
Contains less Saturated Fat -57.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Surimi Opinion
Net carbs 71.13g 6.85g Wheat
Protein 13.68g 15.18g Surimi
Fats 2.47g 0.9g Wheat
Carbs 71.13g 6.85g Wheat
Calories 339kcal 99kcal Wheat
Calcium 34mg 9mg Wheat
Iron 3.52mg 0.26mg Wheat
Magnesium 144mg 43mg Wheat
Phosphorus 508mg 282mg Wheat
Potassium 431mg 112mg Wheat
Sodium 2mg 143mg Wheat
Zinc 4.16mg 0.33mg Wheat
Copper 0.553mg 0.032mg Wheat
Manganese 3.012mg 0.011mg Wheat
Selenium 89.4µg 28.1µg Wheat
Vitamin A 0IU 67IU Surimi
Vitamin A RAE 0µg 20µg Surimi
Vitamin E 0.63mg Surimi
Vitamin B1 0.419mg 0.02mg Wheat
Vitamin B2 0.121mg 0.021mg Wheat
Vitamin B3 6.738mg 0.22mg Wheat
Vitamin B5 0.935mg 0.07mg Wheat
Vitamin B6 0.419mg 0.03mg Wheat
Folate 43µg 2µg Wheat
Vitamin B12 0µg 1.6µg Surimi
Vitamin K 0.1µg Surimi
Tryptophan 0.176mg 0.092mg Wheat
Threonine 0.366mg 0.734mg Surimi
Isoleucine 0.533mg 0.709mg Surimi
Leucine 0.934mg 1.202mg Surimi
Lysine 0.303mg 1.387mg Surimi
Methionine 0.221mg 0.515mg Surimi
Phenylalanine 0.681mg 0.595mg Wheat
Valine 0.594mg 0.77mg Surimi
Histidine 0.322mg 0.35mg Surimi
Cholesterol 0mg 30mg Wheat
Saturated Fat 0.454g 0.191g Surimi
Omega-3 - DHA 0.241g Surimi
Omega-3 - EPA 0.157g Surimi
Omega-3 - DPA 0.014g Surimi
Monounsaturated Fat 0.344g 0.149g Wheat
Polyunsaturated fat 0.978g 0.443g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Surimi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
37%
Wheat
20%
Surimi
Minerals Daily Need Coverage Score
168%
Wheat
37%
Surimi

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 141mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 30mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 0.263g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (50)
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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.