Crackers vs. Semolina — In-Depth Nutrition Comparison
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A recap on differences between crackers and semolina
- Crackers are higher in vitamin K, iron, vitamin B2, folate, and vitamin E, yet semolina is higher in vitamin B6, selenium, and manganese.
- Crackers cover your daily vitamin K needs 58% more than semolina.
- Crackers contain 363 times more sodium than semolina. While crackers contain 726mg of sodium, semolina contains only 2mg.
Food varieties used in this article are Crackers, standard snack-type, regular and Rice, white, long-grain, parboiled, unenriched, dry.
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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 CalciumCalcium | +69% |
| Contains more IronIron | +444.6% |
| Contains more PhosphorusPhosphorus | +62.1% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +47.5% |
| Contains more CopperCopper | +173.1% |
| Contains more ZincZinc | +108.2% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +110.8% |
| Contains more SeleniumSelenium | +197% |
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 EVitamin E | +10000% |
| Contains more Vitamin B1Vitamin B1 | +85.7% |
| Contains more Vitamin B2Vitamin B2 | +812% |
| Contains more Vitamin KVitamin K | +69200% |
| Contains more FolateFolate | +1050% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +16% |
| Contains more Vitamin B5Vitamin B5 | +61.2% |
| Contains more Vitamin B6Vitamin B6 | +617.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2466% |
| Contains more OtherOther | +250.7% |
| Contains more ProteinProtein | +13.1% |
| Contains more CarbsCarbs | +32% |
| Contains more WaterWater | +214% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2439.9% |
| Contains more Poly. FatPolyunsaturated fat | +3979.8% |
| Contains less Sat. FatSaturated fat | -94.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +3209.5% |
| Contains more GlucoseGlucose | +327.3% |
| Contains more FructoseFructose | +1350% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +37.4% |
~equal in
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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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 13.137g | 0.322g | 85% |
| Vitamin K | 69.3µg | 0.1µg | 58% |
| Iron | 4.03mg | 0.74mg | 41% |
| Fats | 26.43g | 1.03g | 39% |
| Sodium | 726mg | 2mg | 31% |
| Vitamin B2 | 0.456mg | 0.05mg | 31% |
| Vitamin B6 | 0.063mg | 0.452mg | 30% |
| Manganese | 0.491mg | 1.035mg | 24% |
| Selenium | 6.7µg | 19.9µg | 24% |
| Saturated fat | 5.562g | 0.294g | 24% |
| Folate | 92µg | 8µg | 21% |
| Copper | 0.104mg | 0.284mg | 20% |
| Vitamin E | 3.03mg | 0.03mg | 20% |
| Vitamin B1 | 0.416mg | 0.224mg | 16% |
| Monounsaturated fat | 6.553g | 0.258g | 16% |
| Phosphorus | 248mg | 153mg | 14% |
| Starch | 49.69g | 68.29g | 8% |
| Carbs | 61.3g | 80.89g | 7% |
| Calories | 510kcal | 374kcal | 7% |
| Vitamin B5 | 0.417mg | 0.672mg | 5% |
| Calcium | 120mg | 71mg | 5% |
| Zinc | 0.49mg | 1.02mg | 5% |
| Vitamin B3 | 4.352mg | 5.048mg | 4% |
| Protein | 6.64g | 7.51g | 2% |
| Fiber | 2.3g | 1.8g | 2% |
| Potassium | 118mg | 174mg | 2% |
| Choline | 9.6mg | 2% | |
| Magnesium | 18mg | 27mg | 2% |
| Net carbs | 59g | 79.09g | N/A |
| Sugar | 8.18g | 0.33g | N/A |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.084mg | 0.103mg | 0% |
| Threonine | 0.193mg | 0.271mg | 0% |
| Isoleucine | 0.246mg | 0.339mg | 0% |
| Leucine | 0.471mg | 0.656mg | 0% |
| Lysine | 0.103mg | 0.215mg | 0% |
| Methionine | 0.112mg | 0.183mg | 0% |
| Phenylalanine | 0.331mg | 0.398mg | 0% |
| Valine | 0.294mg | 0.47mg | 0% |
| Histidine | 0.145mg | 0.185mg | 0% |
| Fructose | 0.29g | 0.02g | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | 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
49%
24%
Minerals Daily Need Coverage Score
56%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 7.85g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 724mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 5.268g)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 9)
Which food is cheaper?
Semolina is cheaper (difference - $1)
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.