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
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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
~0g
~equal in
Galactose
~0g
