Currant vs. Semolina — In-Depth Nutrition Comparison
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Significant differences between currants and semolina
- Currants have more vitamin C and fiber; however, semolina is richer in manganese, selenium, vitamin B3, vitamin B6, copper, phosphorus, vitamin B1, and vitamin B5.
- Currants cover your daily vitamin C needs 46% more than semolina.
- Semolina has 2 times less fiber than currants. Currants have 4.3g of fiber, while semolina has 1.8g.
- Semolina has a higher glycemic index. The glycemic index of semolina is 54, while the glycemic index of currants is 25.
Specific food types used in this comparison are Currants, red and white, raw 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 PotassiumPotassium | +58% |
| Contains more IronIron | +35.1% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +107.7% |
| Contains more CalciumCalcium | +115.2% |
| Contains more CopperCopper | +165.4% |
| Contains more ZincZinc | +343.5% |
| Contains more PhosphorusPhosphorus | +247.7% |
| Contains more ManganeseManganese | +456.5% |
| Contains more SeleniumSelenium | +3216.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +233.3% |
| Contains more Vitamin KVitamin K | +10900% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +460% |
| Contains more Vitamin B3Vitamin B3 | +4948% |
| Contains more Vitamin B5Vitamin B5 | +950% |
| Contains more Vitamin B6Vitamin B6 | +545.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +751.4% |
| Contains more ProteinProtein | +436.4% |
| Contains more FatsFats | +415% |
| Contains more CarbsCarbs | +486.2% |
~equal in
Other
~0.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.2% |
| Contains more Mono. FatMonounsaturated fat | +821.4% |
| Contains more Poly. FatPolyunsaturated fat | +265.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +190.5% |
| Contains more GlucoseGlucose | +2827.3% |
| Contains more FructoseFructose | +17550% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~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.
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| Rich in minerals |
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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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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 41mg | 0mg | 46% |
| Manganese | 0.186mg | 1.035mg | 37% |
| Selenium | 0.6µg | 19.9µg | 35% |
| Vitamin B3 | 0.1mg | 5.048mg | 31% |
| Vitamin B6 | 0.07mg | 0.452mg | 29% |
| Starch | 68.29g | 28% | |
| Carbs | 13.8g | 80.89g | 22% |
| Copper | 0.107mg | 0.284mg | 20% |
| Calories | 56kcal | 374kcal | 16% |
| Phosphorus | 44mg | 153mg | 16% |
| Vitamin B1 | 0.04mg | 0.224mg | 15% |
| Vitamin B5 | 0.064mg | 0.672mg | 12% |
| Protein | 1.4g | 7.51g | 12% |
| Fiber | 4.3g | 1.8g | 10% |
| Vitamin K | 11µg | 0.1µg | 9% |
| Zinc | 0.23mg | 1.02mg | 7% |
| Fructose | 3.53g | 0.02g | 4% |
| Calcium | 33mg | 71mg | 4% |
| Iron | 1mg | 0.74mg | 3% |
| Potassium | 275mg | 174mg | 3% |
| Magnesium | 13mg | 27mg | 3% |
| Polyunsaturated fat | 0.088g | 0.322g | 2% |
| Choline | 7.6mg | 1% | |
| Fats | 0.2g | 1.03g | 1% |
| Saturated fat | 0.017g | 0.294g | 1% |
| Monounsaturated fat | 0.028g | 0.258g | 1% |
| Net carbs | 9.5g | 79.09g | N/A |
| Sugar | 7.37g | 0.33g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Vitamin E | 0.1mg | 0.03mg | 0% |
| Vitamin A | 2µg | 0% | |
| Vitamin B2 | 0.05mg | 0.05mg | 0% |
| Folate | 8µg | 8µg | 0% |
| 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% |
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
17%
24%
Minerals Daily Need Coverage Score
17%
52%
Comparison summary
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 7.04g)
Which food contains less Sodium?
Currant contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Currant is lower in Saturated fat (difference - 0.277g)
Which food is lower in glycemic index?
Currant is lower in glycemic index (difference - 29)
Which food is cheaper?
Currant is cheaper (difference - $0.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.