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  6. Semolina vs. Sesame

Semolina vs. Sesame — In-Depth Nutrition Comparison

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How are Semolina and Sesame different?

  • Sesame has more Copper, Iron, Calcium, Magnesium, Phosphorus, Manganese, Zinc, Vitamin B1, and Fiber than Semolina.
  • Daily need coverage for Copper from Sesame is 422% higher.
  • Semolina has less Saturated Fat.

Rice, white, long-grain, parboiled, unenriched, dry and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Semolina vs Sesame 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.
Semolina
Semolina
1
:
9
Sesame
Sesame
Contains less Sodium -81.8%
Contains more Calcium +1273.2%
Contains more Iron +1866.2%
Contains more Magnesium +1200%
Contains more Phosphorus +311.1%
Contains more Potassium +169%
Contains more Zinc +659.8%
Contains more Copper +1337.3%
Contains more Manganese +137.7%
Contains more Selenium +72.9%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -81.8%
Contains more Calcium +1273.2%
Contains more Iron +1866.2%
Contains more Magnesium +1200%
Contains more Phosphorus +311.1%
Contains more Potassium +169%
Contains more Zinc +659.8%
Contains more Copper +1337.3%
Contains more Manganese +137.7%
Contains more Selenium +72.9%

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.
Semolina
Semolina
3
:
6
Sesame
Sesame
Contains more Vitamin B3 +11.8%
Contains more Vitamin B5 +1244%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +253.1%
Contains more Vitamin B2 +394%
Contains more Vitamin B6 +74.8%
Contains more Folate +1112.5%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B5 +1244%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +253.1%
Contains more Vitamin B2 +394%
Contains more Vitamin B6 +74.8%
Contains more Folate +1112.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
Sesame
Sesame
Contains more Carbs +244.9%
Contains more Water +110.2%
Contains more Protein +136.1%
Contains more Fats +4722.3%
Contains more Other +528.2%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more Carbs +244.9%
Contains more Water +110.2%
Contains more Protein +136.1%
Contains more Fats +4722.3%
Contains more Other +528.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Sesame
Sesame
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +7170.9%
Contains more Polyunsaturated fat +6661.8%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +7170.9%
Contains more Polyunsaturated fat +6661.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Sesame Opinion
Net carbs 79.09g 11.65g Semolina
Protein 7.51g 17.73g Sesame
Fats 1.03g 49.67g Sesame
Carbs 80.89g 23.45g Semolina
Calories 374kcal 573kcal Sesame
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 0.3g Sesame
Fiber 1.8g 11.8g Sesame
Calcium 71mg 975mg Sesame
Iron 0.74mg 14.55mg Sesame
Magnesium 27mg 351mg Sesame
Phosphorus 153mg 629mg Sesame
Potassium 174mg 468mg Sesame
Sodium 2mg 11mg Semolina
Zinc 1.02mg 7.75mg Sesame
Copper 0.284mg 4.082mg Sesame
Manganese 1.035mg 2.46mg Sesame
Selenium 19.9µg 34.4µg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.03mg 0.25mg Sesame
Vitamin B1 0.224mg 0.791mg Sesame
Vitamin B2 0.05mg 0.247mg Sesame
Vitamin B3 5.048mg 4.515mg Semolina
Vitamin B5 0.672mg 0.05mg Semolina
Vitamin B6 0.452mg 0.79mg Sesame
Folate 8µg 97µg Sesame
Vitamin K 0.1µg 0µg Semolina
Tryptophan 0.103mg 0.388mg Sesame
Threonine 0.271mg 0.736mg Sesame
Isoleucine 0.339mg 0.763mg Sesame
Leucine 0.656mg 1.358mg Sesame
Lysine 0.215mg 0.569mg Sesame
Methionine 0.183mg 0.586mg Sesame
Phenylalanine 0.398mg 0.94mg Sesame
Valine 0.47mg 0.99mg Sesame
Histidine 0.185mg 0.522mg Sesame
Saturated Fat 0.294g 6.957g Semolina
Monounsaturated Fat 0.258g 18.759g Sesame
Polyunsaturated fat 0.322g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
26%
Semolina
50%
Sesame
Minerals Daily Need Coverage Score
52%
Semolina
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 6.663g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 54)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.