Avocado vs. Semolina — In-Depth Nutrition Comparison
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Summary of differences between Avocado and Semolina
- Avocado has 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 of Manganese 39% more than Avocado.
- Avocado has 210 times more Vitamin K than Semolina. While Avocado has 21µg of Vitamin K, Semolina has only 0.1µg.
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
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Potassium
+178.7%
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Calcium
+491.7%
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Iron
+34.5%
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Phosphorus
+194.2%
Contains
less
Sodium
-71.4%
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Zinc
+59.4%
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Copper
+49.5%
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Manganese
+628.9%
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Selenium
+4875%
Equal in Magnesium - 27
Contains
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Potassium
+178.7%
Contains
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Calcium
+491.7%
Contains
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Iron
+34.5%
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Phosphorus
+194.2%
Contains
less
Sodium
-71.4%
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Zinc
+59.4%
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Copper
+49.5%
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Manganese
+628.9%
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Selenium
+4875%
Equal in Magnesium - 27
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.
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Contains
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Vitamin A
+∞%
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Vitamin E
+6800%
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Vitamin C
+∞%
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Vitamin B2
+160%
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Vitamin B5
+106.7%
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Folate
+912.5%
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Vitamin K
+20900%
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Vitamin B1
+234.3%
Contains
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Vitamin B3
+190.4%
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Vitamin B6
+75.9%
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Vitamin A
+∞%
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Vitamin E
+6800%
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Vitamin C
+∞%
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Vitamin B2
+160%
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Vitamin B5
+106.7%
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Folate
+912.5%
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Vitamin K
+20900%
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Vitamin B1
+234.3%
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Vitamin B3
+190.4%
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Vitamin B6
+75.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+1323.3%
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Water
+642.7%
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Other
+122.5%
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Protein
+275.5%
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Carbs
+848.3%
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Fats
+1323.3%
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Water
+642.7%
Contains
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Other
+122.5%
Contains
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Protein
+275.5%
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Carbs
+848.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+3698.1%
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Polyunsaturated fat
+464%
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Saturated Fat
-86.2%
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Monounsaturated Fat
+3698.1%
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Polyunsaturated fat
+464%
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Saturated Fat
-86.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Glucose
+236.4%
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Fructose
+500%
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Galactose
+∞%
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Starch
+61981.8%
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Sucrose
+250%
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Glucose
+236.4%
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Fructose
+500%
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Galactose
+∞%
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Starch
+61981.8%
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Sucrose
+250%
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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Opinion |
| Net carbs | 1.83g | 79.09g |
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| Protein | 2g | 7.51g |
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| Fats | 14.66g | 1.03g |
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| Carbs | 8.53g | 80.89g |
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| Calories | 160kcal | 374kcal |
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| Starch | 0.11g | 68.29g |
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| Fructose | 0.12g | 0.02g |
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| Sugar | 0.66g | 0.33g |
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| Fiber | 6.7g | 1.8g |
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| Calcium | 12mg | 71mg |
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| Iron | 0.55mg | 0.74mg |
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| Magnesium | 29mg | 27mg |
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| Phosphorus | 52mg | 153mg |
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| Potassium | 485mg | 174mg |
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| Sodium | 7mg | 2mg |
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| Zinc | 0.64mg | 1.02mg |
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| Copper | 0.19mg | 0.284mg |
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| Manganese | 0.142mg | 1.035mg |
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| Selenium | 0.4µg | 19.9µg |
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| Vitamin A | 146IU | 0IU |
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| Vitamin A RAE | 7µg |
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| Vitamin E | 2.07mg | 0.03mg |
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| Vitamin C | 10mg | 0mg |
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| Vitamin B1 | 0.067mg | 0.224mg |
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| Vitamin B2 | 0.13mg | 0.05mg |
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| Vitamin B3 | 1.738mg | 5.048mg |
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| Vitamin B5 | 1.389mg | 0.672mg |
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| Vitamin B6 | 0.257mg | 0.452mg |
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| Folate | 81µg | 8µg |
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| Vitamin K | 21µg | 0.1µg |
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| Tryptophan | 0.025mg | 0.103mg |
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| Threonine | 0.073mg | 0.271mg |
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| Isoleucine | 0.084mg | 0.339mg |
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| Leucine | 0.143mg | 0.656mg |
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| Lysine | 0.132mg | 0.215mg |
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| Methionine | 0.038mg | 0.183mg |
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| Phenylalanine | 0.097mg | 0.398mg |
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| Valine | 0.107mg | 0.47mg |
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| Histidine | 0.049mg | 0.185mg |
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| Saturated Fat | 2.126g | 0.294g |
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| Monounsaturated Fat | 9.799g | 0.258g |
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| Polyunsaturated fat | 1.816g | 0.322g |
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| Omega-6 - Gamma-linoleic acid | 0.015g |
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| Omega-3 - ALA | 0.111g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
26%
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)