Avocado vs. Semolina — In-Depth Nutrition Comparison
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Summary of differences between avocadoes and semolina
- Avocadoes have more fiber, folate, vitamin K, vitamin B5, and vitamin E; however, semolina is higher in manganese, selenium, vitamin B3, vitamin B6, and phosphorus.
- Semolina covers your daily need for manganese, 39% more than avocadoes.
- Avocadoes have 210 times more vitamin K than semolina. While avocadoes have 21µg of vitamin K, semolina has only 0.1µg.
- The glycemic index of semolina is higher.
These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Rice, white, long-grain, parboiled, unenriched, dry.
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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 PotassiumPotassium | +178.7% |
| Contains more CalciumCalcium | +491.7% |
| Contains more IronIron | +34.5% |
| Contains more CopperCopper | +49.5% |
| Contains more ZincZinc | +59.4% |
| Contains more PhosphorusPhosphorus | +194.2% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +628.9% |
| Contains more SeleniumSelenium | +4875% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +6800% |
| Contains more Vitamin B2Vitamin B2 | +160% |
| Contains more Vitamin B5Vitamin B5 | +106.7% |
| Contains more Vitamin KVitamin K | +20900% |
| Contains more FolateFolate | +912.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +234.3% |
| Contains more Vitamin B3Vitamin B3 | +190.4% |
| Contains more Vitamin B6Vitamin B6 | +75.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1323.3% |
| Contains more WaterWater | +642.7% |
| Contains more OtherOther | +122.5% |
| Contains more ProteinProtein | +275.5% |
| Contains more CarbsCarbs | +848.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3698.1% |
| Contains more Poly. FatPolyunsaturated fat | +464% |
| Contains less Sat. FatSaturated fat | -86.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +236.4% |
| Contains more FructoseFructose | +500% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +61981.8% |
| Contains more SucroseSucrose | +250% |
~equal in
Lactose
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~equal in
Maltose
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.142mg | 1.035mg | 39% |
| Selenium | 0.4µg | 19.9µg | 35% |
| Starch | 0.11g | 68.29g | 28% |
| Carbs | 8.53g | 80.89g | 24% |
| Monounsaturated fat | 9.799g | 0.258g | 24% |
| Fats | 14.66g | 1.03g | 21% |
| Vitamin B3 | 1.738mg | 5.048mg | 21% |
| Fiber | 6.7g | 1.8g | 20% |
| Folate | 81µg | 8µg | 18% |
| Vitamin K | 21µg | 0.1µg | 17% |
| Vitamin B6 | 0.257mg | 0.452mg | 15% |
| Vitamin E | 2.07mg | 0.03mg | 14% |
| Vitamin B5 | 1.389mg | 0.672mg | 14% |
| Phosphorus | 52mg | 153mg | 14% |
| Vitamin B1 | 0.067mg | 0.224mg | 13% |
| Protein | 2g | 7.51g | 11% |
| Vitamin C | 10mg | 0mg | 11% |
| Calories | 160kcal | 374kcal | 11% |
| Copper | 0.19mg | 0.284mg | 10% |
| Polyunsaturated fat | 1.816g | 0.322g | 10% |
| Potassium | 485mg | 174mg | 9% |
| Saturated fat | 2.126g | 0.294g | 8% |
| Vitamin B2 | 0.13mg | 0.05mg | 6% |
| Calcium | 12mg | 71mg | 6% |
| Zinc | 0.64mg | 1.02mg | 3% |
| Choline | 14.2mg | 3% | |
| Iron | 0.55mg | 0.74mg | 2% |
| Vitamin A | 7µg | 1% | |
| Net carbs | 1.83g | 79.09g | N/A |
| Magnesium | 29mg | 27mg | 0% |
| Sugar | 0.66g | 0.33g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Tryptophan | 0.025mg | 0.103mg | 0% |
| Threonine | 0.073mg | 0.271mg | 0% |
| Isoleucine | 0.084mg | 0.339mg | 0% |
| Leucine | 0.143mg | 0.656mg | 0% |
| Lysine | 0.132mg | 0.215mg | 0% |
| Methionine | 0.038mg | 0.183mg | 0% |
| Phenylalanine | 0.097mg | 0.398mg | 0% |
| Valine | 0.107mg | 0.47mg | 0% |
| Histidine | 0.049mg | 0.185mg | 0% |
| Fructose | 0.12g | 0.02g | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
24%
Minerals Daily Need Coverage Score
21%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 1.832g)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 14)
Which food is cheaper?
Avocado is cheaper (difference - $0.6)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)