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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 for 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.
  • Semolina has a higher glycemic index (54) than chocolate (23).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 MagnesiumMagnesium +440.7%
Contains more PotassiumPotassium +221.3%
Contains more IronIron +983.8%
Contains more CopperCopper +262%
Contains more ZincZinc +97.1%
Contains more PhosphorusPhosphorus +34.6%
Contains more ManganeseManganese +37.1%
Contains more CalciumCalcium +26.8%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +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.
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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8000%
Contains more Vitamin B1Vitamin B1 +796%
Contains more Vitamin B3Vitamin B3 +596.3%
Contains more Vitamin B5Vitamin B5 +126.3%
Contains more Vitamin B6Vitamin B6 +976.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 FatsFats +2936.9%
Contains more OtherOther +139.4%
Contains more ProteinProtein +53.9%
Contains more CarbsCarbs +32.2%
Contains more WaterWater +916.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +3597.7%
Contains more Poly. FatPolyunsaturated fat +239.1%
Contains less Sat. FatSaturated fat -98.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +21923.8%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Iron 8.02mg 0.74mg 91%
Saturated fat 18.519g 0.294g 83%
Copper 1.028mg 0.284mg 83%
Fats 31.28g 1.03g 47%
Vitamin B6 0.042mg 0.452mg 32%
Selenium 3µg 19.9µg 31%
Starch 68.29g 28%
Magnesium 146mg 27mg 28%
Vitamin B3 0.725mg 5.048mg 27%
Monounsaturated fat 9.54g 0.258g 23%
Fiber 7g 1.8g 21%
Manganese 1.419mg 1.035mg 17%
Vitamin B1 0.025mg 0.224mg 17%
Potassium 559mg 174mg 11%
Caffeine 43mg 11%
Vitamin B12 0.23µg 0µg 10%
Zinc 2.01mg 1.02mg 9%
Calories 546kcal 374kcal 9%
Vitamin B5 0.297mg 0.672mg 8%
Phosphorus 206mg 153mg 8%
Vitamin K 8.1µg 0.1µg 7%
Carbs 61.17g 80.89g 7%
Protein 4.88g 7.51g 5%
Polyunsaturated fat 1.092g 0.322g 5%
Vitamin E 0.54mg 0.03mg 3%
Cholesterol 8mg 0mg 3%
Calcium 56mg 71mg 2%
Folate 8µg 2%
Sodium 24mg 2mg 1%
Net carbs 54.17g 79.09g N/A
Sugar 47.9g 0.33g N/A
Vitamin A 2µg 0%
Vitamin B2 0.05mg 0.05mg 0%
Trans fat 0.112g N/A
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0g 0.02g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Chocolate
24%
Semolina
Minerals Daily Need Coverage Score
116%
Chocolate
52%
Semolina

Comparison summary

Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 8mg)
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 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.