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  6. Semolina vs. Sunflower seed

Semolina vs. Sunflower seed — In-Depth Nutrition Comparison

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Important differences between Semolina and Sunflower seed

  • Semolina has less Vitamin E , Copper, Vitamin B1, Phosphorus, Magnesium, Vitamin B6, Selenium, Iron, Folate, and Manganese.
  • Sunflower seed's daily need coverage for Vitamin E is 234% more.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Seeds, sunflower seed kernels, dried.

Infographic

Semolina vs Sunflower seed 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
Sunflower seed
Sunflower seed
Contains less Sodium -77.8%
Contains more Iron +609.5%
Contains more Magnesium +1103.7%
Contains more Phosphorus +331.4%
Contains more Potassium +270.7%
Contains more Zinc +390.2%
Contains more Copper +533.8%
Contains more Manganese +88.4%
Contains more Selenium +166.3%
Equal in Calcium - 78
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains less Sodium -77.8%
Contains more Iron +609.5%
Contains more Magnesium +1103.7%
Contains more Phosphorus +331.4%
Contains more Potassium +270.7%
Contains more Zinc +390.2%
Contains more Copper +533.8%
Contains more Manganese +88.4%
Contains more Selenium +166.3%
Equal in Calcium - 78

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
1
:
9
Sunflower seed
Sunflower seed
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +117133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +560.7%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +65.1%
Contains more Vitamin B5 +68.2%
Contains more Vitamin B6 +197.6%
Contains more Folate +2737.5%
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%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +117133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +560.7%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +65.1%
Contains more Vitamin B5 +68.2%
Contains more Vitamin B6 +197.6%
Contains more Folate +2737.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
Sunflower seed
Sunflower seed
Contains more Carbs +304.5%
Contains more Water +108.5%
Contains more Protein +176.7%
Contains more Fats +4896.1%
Contains more Other +326.8%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Carbs +304.5%
Contains more Water +108.5%
Contains more Protein +176.7%
Contains more Fats +4896.1%
Contains more Other +326.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +7081.4%
Contains more Polyunsaturated fat +7085.4%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +7081.4%
Contains more Polyunsaturated fat +7085.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Semolina
Semolina
3
:
1
Sunflower seed
Sunflower seed
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +1090.5%
Semolina
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Sunflower seed
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +1090.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Sunflower seed Opinion
Net carbs 79.09g 11.4g Semolina
Protein 7.51g 20.78g Sunflower seed
Fats 1.03g 51.46g Sunflower seed
Carbs 80.89g 20g Semolina
Calories 374kcal 584kcal Sunflower seed
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 2.62g Semolina
Fiber 1.8g 8.6g Sunflower seed
Calcium 71mg 78mg Sunflower seed
Iron 0.74mg 5.25mg Sunflower seed
Magnesium 27mg 325mg Sunflower seed
Phosphorus 153mg 660mg Sunflower seed
Potassium 174mg 645mg Sunflower seed
Sodium 2mg 9mg Semolina
Zinc 1.02mg 5mg Sunflower seed
Copper 0.284mg 1.8mg Sunflower seed
Manganese 1.035mg 1.95mg Sunflower seed
Selenium 19.9µg 53µg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin A RAE 3µg Sunflower seed
Vitamin E 0.03mg 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.224mg 1.48mg Sunflower seed
Vitamin B2 0.05mg 0.355mg Sunflower seed
Vitamin B3 5.048mg 8.335mg Sunflower seed
Vitamin B5 0.672mg 1.13mg Sunflower seed
Vitamin B6 0.452mg 1.345mg Sunflower seed
Folate 8µg 227µg Sunflower seed
Vitamin K 0.1µg 0µg Semolina
Tryptophan 0.103mg 0.348mg Sunflower seed
Threonine 0.271mg 0.928mg Sunflower seed
Isoleucine 0.339mg 1.139mg Sunflower seed
Leucine 0.656mg 1.659mg Sunflower seed
Lysine 0.215mg 0.937mg Sunflower seed
Methionine 0.183mg 0.494mg Sunflower seed
Phenylalanine 0.398mg 1.169mg Sunflower seed
Valine 0.47mg 1.315mg Sunflower seed
Histidine 0.185mg 0.632mg Sunflower seed
Saturated Fat 0.294g 4.455g Semolina
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.258g 18.528g Sunflower seed
Polyunsaturated fat 0.322g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Sunflower seed
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
156%
Sunflower seed
Minerals Daily Need Coverage Score
52%
Semolina
207%
Sunflower seed

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 2.29g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 4.161g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.