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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| Contains more SucroseSucrose | +21923.8% |
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Maltose
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~equal in
Galactose
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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 Cholesterol |
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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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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
9%
24%
Minerals Daily Need Coverage Score
116%
52%
Comparison summary
Which food is lower in Cholesterol?
Semolina is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 47.57g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 18.225g)
Which food is cheaper?
Semolina is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Chocolate is relatively richer in minerals
Which food is richer in vitamins?
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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.