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Maize vs Semolina - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.031g)
Which food contains less Sugars?
Semolina
Semolina contains less Sugars (difference - 5.93g)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.2)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Semolina
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in price ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Maize Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Maize
18
Semolina
Mineral Summary Score
13
Maize
22
Semolina

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
2
:
Contains more Potassium +55.2%
Contains more Magnesium +37%
Contains more Iron +42.3%
Contains more Calcium +3450%
Contains more Copper +425.9%
Contains more Zinc +121.7%
Contains more Phosphorus +71.9%
Contains less Sodium -86.7%
Contains more Potassium +55.2%
Contains more Magnesium +37%
Contains more Iron +42.3%
Contains more Calcium +3450%
Contains more Copper +425.9%
Contains more Zinc +121.7%
Contains more Phosphorus +71.9%
Contains less Sodium -86.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
6
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin K +200%
Contains more Vitamin B1 +44.5%
Contains more Vitamin B3 +185.2%
Contains more Vitamin B6 +386%
Equal in Vitamin B2 - 0.05
Equal in Vitamin B5 - 0.672
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin K +200%
Contains more Vitamin B1 +44.5%
Contains more Vitamin B3 +185.2%
Contains more Vitamin B6 +386%
Equal in Vitamin B2 - 0.05
Equal in Vitamin B5 - 0.672

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Maize
45%
Semolina
Carbohydrates
19%
Maize
81%
Semolina
Fats
6%
Maize
5%
Semolina

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Maize Semolina Opinion
Calories 86 374 Semolina
Protein 3.27 7.51 Semolina
Fats 1.35 1.03 Maize
Vitamin C 6.8 0 Maize
Carbs 18.7 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 0.74 Semolina
Calcium 2 71 Semolina
Potassium 270 174 Maize
Magnesium 37 27 Maize
Sugars 6.26 0.33 Maize
Fiber 2 1.8 Maize
Copper 0.054 0.284 Semolina
Zinc 0.46 1.02 Semolina
Starch 5.7 68.29 Semolina
Phosphorus 89 153 Semolina
Sodium 15 2 Semolina
Vitamin A 187 0 Maize
Vitamin E 0.07 0.03 Maize
Vitamin D 0 0
Vitamin B1 0.155 0.224 Semolina
Vitamin B2 0.055 0.05 Maize
Vitamin B3 1.77 5.048 Semolina
Vitamin B5 0.717 0.672 Maize
Vitamin B6 0.093 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.3 0.1 Maize
Folic acid (B9) 0 0
Trans Fat 0 Semolina
Saturated Fat 0.325 0.294 Semolina
Monounsaturated Fat 0.432 0.258 Maize
Polyunsaturated fat 0.487 0.322 Maize
Tryptophan 0.023 0.103 Semolina
Threonine 0.129 0.271 Semolina
Isoleucine 0.129 0.339 Semolina
Leucine 0.348 0.656 Semolina
Lysine 0.137 0.215 Semolina
Methionine 0.067 0.183 Semolina
Phenylalanine 0.15 0.398 Semolina
Valine 0.185 0.47 Semolina
Histidine 0.089 0.185 Semolina
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.