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Cheese vs. Semolina — In-Depth Nutrition Comparison

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A recap on the differences between cheese and semolina

  • Cheese is higher in calcium, vitamin B12, phosphorus, and vitamin B2, yet semolina is higher in manganese, vitamin B3, and vitamin B6.
  • Cheese covers your daily saturated fat needs 93% more than semolina.
  • The amount of cholesterol in semolina is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Cheese, cheddar and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Cheese vs Semolina infographic
Infographic link

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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CalciumCalcium +900%
Contains more ZincZinc +256.9%
Contains more PhosphorusPhosphorus +197.4%
Contains more SeleniumSelenium +43.2%
Contains more PotassiumPotassium +128.9%
Contains more IronIron +428.6%
Contains more CopperCopper +846.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +3733.3%
~equal in Magnesium ~27mg

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.
Cheese
Cheese
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2266.7%
Contains more Vitamin B2Vitamin B2 +756%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +237.5%
Contains more Vitamin B1Vitamin B1 +672.4%
Contains more Vitamin B3Vitamin B3 +8455.9%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B6Vitamin B6 +584.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Semolina DV% diff.
Saturated fat 18.867g 0.294g 84%
Calcium 710mg 71mg 64%
Fats 33.31g 1.03g 50%
Vitamin B12 1.1µg 0µg 46%
Manganese 0.027mg 1.035mg 44%
Phosphorus 455mg 153mg 43%
Vitamin A 330µg 37%
Cholesterol 99mg 0mg 33%
Protein 22.87g 7.51g 31%
Vitamin B3 0.059mg 5.048mg 31%
Vitamin B6 0.066mg 0.452mg 30%
Vitamin B2 0.428mg 0.05mg 29%
Copper 0.03mg 0.284mg 28%
Starch 68.29g 28%
Sodium 653mg 2mg 28%
Carbs 3.09g 80.89g 26%
Zinc 3.64mg 1.02mg 24%
Monounsaturated fat 9.246g 0.258g 22%
Selenium 28.5µg 19.9µg 16%
Vitamin B1 0.029mg 0.224mg 16%
Iron 0.14mg 0.74mg 8%
Fiber 0g 1.8g 7%
Polyunsaturated fat 1.421g 0.322g 7%
Vitamin E 0.71mg 0.03mg 5%
Vitamin B5 0.41mg 0.672mg 5%
Folate 27µg 8µg 5%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Potassium 76mg 174mg 3%
Choline 16.5mg 3%
Calories 404kcal 374kcal 2%
Vitamin K 2.4µg 0.1µg 2%
Protein per 100 calories 5.7g 2g N/A
Calories per 10 g protein 177kcal 498kcal N/A
Weight per 100 calories 25g 27g N/A
Unsaturated / Saturated Fat ratio 0.57 2 N/A
Net carbs 3.09g 79.09g N/A
Magnesium 27mg 27mg 0%
Sugar 0.48g 0.33g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.103mg 0%
Threonine 1.044mg 0.271mg 0%
Isoleucine 1.206mg 0.339mg 0%
Leucine 1.939mg 0.656mg 0%
Lysine 1.025mg 0.215mg 0%
Methionine 0.547mg 0.183mg 0%
Phenylalanine 1.074mg 0.398mg 0%
Valine 1.404mg 0.47mg 0%
Histidine 0.547mg 0.185mg 0%
Fructose 0g 0.02g 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +204.5%
Contains more FatsFats +3134%
Contains more WaterWater +275.5%
Contains more OtherOther +422.5%
Contains more CarbsCarbs +2517.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 more Mono. FatMonounsaturated fat +3483.7%
Contains more Poly. FatPolyunsaturated fat +341.3%
Contains less Sat. FatSaturated fat -98.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +136.4%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.