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Flax vs Semolina - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Semolina
Semolina contains less Sugars (difference - 1.22g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 3.369g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Flax
Flax is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
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.
Flax Semolina
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax 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
44
Flax
18
Semolina
Mineral Summary Score
125
Flax
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
Flax
7
:
Contains more Iron +674.3%
Contains more Calcium +259.2%
Contains more Potassium +367.2%
Contains more Magnesium +1351.9%
Contains more Copper +329.6%
Contains more Zinc +325.5%
Contains more Phosphorus +319.6%
Contains less Sodium -93.3%
Contains more Iron +674.3%
Contains more Calcium +259.2%
Contains more Potassium +367.2%
Contains more Magnesium +1351.9%
Contains more Copper +329.6%
Contains more Zinc +325.5%
Contains more Phosphorus +319.6%
Contains less Sodium -93.3%

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
Flax
7
:
Contains more Vitamin C +∞%
Contains more Vitamin E +933.3%
Contains more Vitamin B1 +633.9%
Contains more Vitamin B2 +222%
Contains more Vitamin B5 +46.6%
Contains more Vitamin K +4200%
Contains more Vitamin B3 +63.9%
Equal in Vitamin B6 - 0.452
Contains more Vitamin C +∞%
Contains more Vitamin E +933.3%
Contains more Vitamin B1 +633.9%
Contains more Vitamin B2 +222%
Contains more Vitamin B5 +46.6%
Contains more Vitamin K +4200%
Contains more Vitamin B3 +63.9%
Equal in Vitamin B6 - 0.452

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
110%
Flax
45%
Semolina
Carbohydrates
29%
Flax
81%
Semolina
Fats
195%
Flax
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 Flax Semolina Opinion
Calories 534 374 Flax
Protein 18.29 7.51 Flax
Fats 42.16 1.03 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 0.74 Flax
Calcium 255 71 Flax
Potassium 813 174 Flax
Magnesium 392 27 Flax
Sugars 1.55 0.33 Flax
Fiber 27.3 1.8 Flax
Copper 1.22 0.284 Flax
Zinc 4.34 1.02 Flax
Starch 68.29 Semolina
Phosphorus 642 153 Flax
Sodium 30 2 Semolina
Vitamin A 0 0
Vitamin E 0.31 0.03 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.224 Flax
Vitamin B2 0.161 0.05 Flax
Vitamin B3 3.08 5.048 Semolina
Vitamin B5 0.985 0.672 Flax
Vitamin B6 0.473 0.452 Flax
Vitamin B12 0 0
Vitamin K 4.3 0.1 Flax
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.663 0.294 Semolina
Monounsaturated Fat 7.527 0.258 Flax
Polyunsaturated fat 28.73 0.322 Flax
Tryptophan 0.297 0.103 Flax
Threonine 0.766 0.271 Flax
Isoleucine 0.896 0.339 Flax
Leucine 1.235 0.656 Flax
Lysine 0.862 0.215 Flax
Methionine 0.37 0.183 Flax
Phenylalanine 0.957 0.398 Flax
Valine 1.072 0.47 Flax
Histidine 0.472 0.185 Flax
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.