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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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
~0g
~equal in
Maltose
~0g
