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Cellophane noodles vs. Semolina — In-Depth Nutrition Comparison

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How are cellophane noodles and semolina different?

  • Cellophane noodles are richer in iron, while semolina is higher in manganese, vitamin B6, vitamin B3, copper, selenium, phosphorus, vitamin B5, vitamin B1, and magnesium.
  • Semolina covers your daily need for manganese, 41% more than cellophane noodles.
  • Cellophane noodles contain 3 times more iron than semolina. Cellophane noodles contain 2.17mg of iron, while semolina contains 0.74mg.
  • Semolina has a higher glycemic index (54) than cellophane noodles (39).

Noodles, chinese, cellophane or long rice (mung beans), dehydrated and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

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Cellophane noodles vs Semolina infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 7.5% 0.88% 81% 27% 11% 14% 1.3% 13% 43%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more IronIron +193.2%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +184%
Contains more PotassiumPotassium +1640%
Contains more CopperCopper +250.6%
Contains more ZincZinc +148.8%
Contains more PhosphorusPhosphorus +378.1%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +935%
Contains more SeleniumSelenium +151.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 38% 0% 3.8% 6% 12% 0% 0% 1.5% 51%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin EVitamin E +333.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +49.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2424%
Contains more Vitamin B5Vitamin B5 +572%
Contains more Vitamin B6Vitamin B6 +804%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cellophane noodles Semolina DV% diff.
Manganese 0.1mg 1.035mg 41%
Vitamin B6 0.05mg 0.452mg 31%
Vitamin B3 0.2mg 5.048mg 30%
Starch 68.29g 28%
Copper 0.081mg 0.284mg 23%
Selenium 7.9µg 19.9µg 22%
Iron 2.17mg 0.74mg 18%
Choline 93.2mg 17%
Phosphorus 32mg 153mg 17%
Protein 0.16g 7.51g 15%
Vitamin B5 0.1mg 0.672mg 11%
Magnesium 3mg 27mg 6%
Zinc 0.41mg 1.02mg 6%
Vitamin B1 0.15mg 0.224mg 6%
Fiber 0.5g 1.8g 5%
Potassium 10mg 174mg 5%
Calcium 25mg 71mg 5%
Vitamin B2 0mg 0.05mg 4%
Folate 2µg 8µg 2%
Carbs 86.09g 80.89g 2%
Polyunsaturated fat 0.018g 0.322g 2%
Saturated fat 0.017g 0.294g 1%
Monounsaturated fat 0.008g 0.258g 1%
Calories 351kcal 374kcal 1%
Vitamin E 0.13mg 0.03mg 1%
Fats 0.06g 1.03g 1%
Net carbs 85.59g 79.09g N/A
Sugar 0g 0.33g N/A
Sodium 10mg 2mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.002mg 0.103mg 0%
Threonine 0.005mg 0.271mg 0%
Isoleucine 0.007mg 0.339mg 0%
Leucine 0.013mg 0.656mg 0%
Lysine 0.011mg 0.215mg 0%
Methionine 0.002mg 0.183mg 0%
Phenylalanine 0.01mg 0.398mg 0%
Valine 0.008mg 0.47mg 0%
Histidine 0.005mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
86% 13%
Protein: 0.16 g
Fats: 0.06 g
Carbs: 86.09 g
Water: 13.42 g
Other: 0.27 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +36.1%
Contains more ProteinProtein +4593.8%
Contains more FatsFats +1616.7%
Contains more OtherOther +163%
~equal in Carbs ~80.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 19% 42%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.018 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +3125%
Contains more Poly. FatPolyunsaturated fat +1688.9%

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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. Cellophane noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174258/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.