Almonds vs. Semolina — In-Depth Nutrition Comparison
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What are the differences between almonds and semolina?
- Almonds are higher in vitamin E, vitamin B2, copper, magnesium, manganese, phosphorus, fiber, and iron, yet semolina is higher in selenium and vitamin B6.
- Almonds' daily need coverage for vitamin E is 171% more.
- Almonds have 23 times more vitamin B2 than semolina. While almonds have 1.138mg of vitamin B2, semolina has only 0.05mg.
- The glycemic index of almonds is lower.
We used Nuts, almonds and Rice, white, long-grain, parboiled, unenriched, dry types in this article.
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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.
| Contains more MagnesiumMagnesium | +900% |
| Contains more CalciumCalcium | +278.9% |
| Contains more PotassiumPotassium | +321.3% |
| Contains more IronIron | +401.4% |
| Contains more CopperCopper | +263% |
| Contains more ZincZinc | +205.9% |
| Contains more PhosphorusPhosphorus | +214.4% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +110.5% |
| Contains more SeleniumSelenium | +385.4% |
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.
| Contains more Vitamin EVitamin E | +85333.3% |
| Contains more Vitamin B2Vitamin B2 | +2176% |
| Contains more FolateFolate | +450% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +39.5% |
| Contains more Vitamin B5Vitamin B5 | +42.7% |
| Contains more Vitamin B6Vitamin B6 | +229.9% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.03mg | 171% |
| Vitamin B2 | 1.138mg | 0.05mg | 84% |
| Copper | 1.031mg | 0.284mg | 83% |
| Polyunsaturated fat | 12.329g | 0.322g | 80% |
| Monounsaturated fat | 31.551g | 0.258g | 78% |
| Fats | 49.93g | 1.03g | 75% |
| Magnesium | 270mg | 27mg | 58% |
| Manganese | 2.179mg | 1.035mg | 50% |
| Phosphorus | 481mg | 153mg | 47% |
| Fiber | 12.5g | 1.8g | 43% |
| Iron | 3.71mg | 0.74mg | 37% |
| Selenium | 4.1µg | 19.9µg | 29% |
| Starch | 0.72g | 68.29g | 28% |
| Protein | 21.15g | 7.51g | 27% |
| Vitamin B6 | 0.137mg | 0.452mg | 24% |
| Calcium | 269mg | 71mg | 20% |
| Carbs | 21.55g | 80.89g | 20% |
| Zinc | 3.12mg | 1.02mg | 19% |
| Saturated fat | 3.802g | 0.294g | 16% |
| Potassium | 733mg | 174mg | 16% |
| Calories | 579kcal | 374kcal | 10% |
| Choline | 52.1mg | 9% | |
| Folate | 44µg | 8µg | 9% |
| Vitamin B3 | 3.618mg | 5.048mg | 9% |
| Vitamin B5 | 0.471mg | 0.672mg | 4% |
| Vitamin B1 | 0.205mg | 0.224mg | 2% |
| Net carbs | 9.05g | 79.09g | N/A |
| Sugar | 4.35g | 0.33g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.103mg | 0% |
| Threonine | 0.601mg | 0.271mg | 0% |
| Isoleucine | 0.751mg | 0.339mg | 0% |
| Leucine | 1.473mg | 0.656mg | 0% |
| Lysine | 0.568mg | 0.215mg | 0% |
| Methionine | 0.157mg | 0.183mg | 0% |
| Phenylalanine | 1.132mg | 0.398mg | 0% |
| Valine | 0.855mg | 0.47mg | 0% |
| Histidine | 0.539mg | 0.185mg | 0% |
| Fructose | 0.11g | 0.02g | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +181.6% |
| Contains more FatsFats | +4747.6% |
| Contains more OtherOther | +316.9% |
| Contains more CarbsCarbs | +275.4% |
| Contains more WaterWater | +123.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +12129.1% |
| Contains more Poly. FatPolyunsaturated fat | +3728.9% |
| Contains less Sat. FatSaturated fat | -92.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +1781% |
| Contains more GlucoseGlucose | +54.5% |
| Contains more FructoseFructose | +450% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +9384.7% |
~equal in
Lactose
~0g
