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  6. Chocolate vs. Semolina

Chocolate vs. Semolina — In-Depth Nutrition Comparison

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How are Chocolate and Semolina different?

  • Chocolate is richer in Iron, Copper, Magnesium, Fiber, and Manganese, while Semolina is higher in Vitamin B6, Selenium, Vitamin B3, and Vitamin B1.
  • Chocolate covers your daily need of Saturated Fat 91% more than Semolina.
  • Chocolate contains 11 times more Iron than Semolina. Chocolate contains 8.02mg of Iron, while Semolina contains 0.74mg.
  • Semolina is lower in Saturated Fat.

Chocolate, dark, 45- 59% cacao solids and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

Infographic

Chocolate 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.
Chocolate
Chocolate
7
:
3
Semolina
Semolina
Contains more Iron +983.8%
Contains more Magnesium +440.7%
Contains more Phosphorus +34.6%
Contains more Potassium +221.3%
Contains more Zinc +97.1%
Contains more Copper +262%
Contains more Manganese +37.1%
Contains more Calcium +26.8%
Contains less Sodium -91.7%
Contains more Selenium +563.3%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +983.8%
Contains more Magnesium +440.7%
Contains more Phosphorus +34.6%
Contains more Potassium +221.3%
Contains more Zinc +97.1%
Contains more Copper +262%
Contains more Manganese +37.1%
Contains more Calcium +26.8%
Contains less Sodium -91.7%
Contains more Selenium +563.3%

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.
Chocolate
Chocolate
4
:
7
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +1700%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +8000%
Contains more Vitamin B1 +796%
Contains more Vitamin B3 +596.3%
Contains more Vitamin B5 +126.3%
Contains more Vitamin B6 +976.2%
Equal in Vitamin B2 - 0.05
Chocolate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1700%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +8000%
Contains more Vitamin B1 +796%
Contains more Vitamin B3 +596.3%
Contains more Vitamin B5 +126.3%
Contains more Vitamin B6 +976.2%
Equal in Vitamin B2 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chocolate
Chocolate
2
:
3
Semolina
Semolina
Contains more Fats +2936.9%
Contains more Other +139.4%
Contains more Protein +53.9%
Contains more Carbs +32.2%
Contains more Water +916.5%
Chocolate
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Semolina
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 Fats +2936.9%
Contains more Other +139.4%
Contains more Protein +53.9%
Contains more Carbs +32.2%
Contains more Water +916.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chocolate
Chocolate
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +3597.7%
Contains more Polyunsaturated fat +239.1%
Contains less Saturated Fat -98.4%
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +3597.7%
Contains more Polyunsaturated fat +239.1%
Contains less Saturated Fat -98.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Chocolate
Chocolate
2
:
3
Semolina
Semolina
Contains more Sucrose +21923.8%
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Chocolate
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Semolina
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 Sucrose +21923.8%
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate Semolina
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chocolate Semolina Opinion
Net carbs 54.17g 79.09g Semolina
Protein 4.88g 7.51g Semolina
Fats 31.28g 1.03g Chocolate
Carbs 61.17g 80.89g Semolina
Calories 546kcal 374kcal Chocolate
Starch 68.29g Semolina
Fructose 0g 0.02g Semolina
Sugar 47.9g 0.33g Semolina
Fiber 7g 1.8g Chocolate
Calcium 56mg 71mg Semolina
Iron 8.02mg 0.74mg Chocolate
Magnesium 146mg 27mg Chocolate
Phosphorus 206mg 153mg Chocolate
Potassium 559mg 174mg Chocolate
Sodium 24mg 2mg Semolina
Zinc 2.01mg 1.02mg Chocolate
Copper 1.028mg 0.284mg Chocolate
Manganese 1.419mg 1.035mg Chocolate
Selenium 3µg 19.9µg Semolina
Vitamin A 50IU 0IU Chocolate
Vitamin A RAE 2µg Chocolate
Vitamin E 0.54mg 0.03mg Chocolate
Vitamin B1 0.025mg 0.224mg Semolina
Vitamin B2 0.05mg 0.05mg
Vitamin B3 0.725mg 5.048mg Semolina
Vitamin B5 0.297mg 0.672mg Semolina
Vitamin B6 0.042mg 0.452mg Semolina
Folate 8µg Semolina
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 0.1µg Chocolate
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Cholesterol 8mg 0mg Semolina
Trans Fat 0.112g Semolina
Saturated Fat 18.519g 0.294g Semolina
Omega-3 - EPA 0.001g 0g Chocolate
Monounsaturated Fat 9.54g 0.258g Chocolate
Polyunsaturated fat 1.092g 0.322g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Chocolate
26%
Semolina
Minerals Daily Need Coverage Score
116%
Chocolate
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 47.57g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 18.225g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.