Dates vs. Semolina — In-Depth Nutrition Comparison
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Summary of differences between dates and semolina
- Dates have more fiber and potassium; however, semolina is higher in manganese, selenium, vitamin B3, vitamin B6, vitamin B1, phosphorus, copper, and zinc.
- Semolina covers your daily need for manganese, 34% more than dates.
- Dates have 4 times more fiber than semolina. While dates have 8g of fiber, semolina has only 1.8g.
- The glycemic index of semolina is higher.
These are the specific foods used in this comparison Dates, deglet noor and Rice, white, long-grain, parboiled, unenriched, dry.
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 | +59.3% |
| Contains more PotassiumPotassium | +277% |
| Contains more IronIron | +37.8% |
| Contains more CalciumCalcium | +82.1% |
| Contains more CopperCopper | +37.9% |
| Contains more ZincZinc | +251.7% |
| Contains more PhosphorusPhosphorus | +146.8% |
| Contains more ManganeseManganese | +295% |
| 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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +32% |
| Contains more Vitamin KVitamin K | +2600% |
| Contains more FolateFolate | +137.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +330.8% |
| Contains more Vitamin B3Vitamin B3 | +296.2% |
| Contains more Vitamin B5Vitamin B5 | +14.1% |
| Contains more Vitamin B6Vitamin B6 | +173.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.262mg | 1.035mg | 34% |
| Selenium | 3µg | 19.9µg | 31% |
| Starch | 68.29g | 28% | |
| Fiber | 8g | 1.8g | 25% |
| Fructose | 19.56g | 0.02g | 24% |
| Vitamin B3 | 1.274mg | 5.048mg | 24% |
| Vitamin B6 | 0.165mg | 0.452mg | 22% |
| Vitamin B1 | 0.052mg | 0.224mg | 14% |
| Potassium | 656mg | 174mg | 14% |
| Phosphorus | 62mg | 153mg | 13% |
| Protein | 2.45g | 7.51g | 10% |
| Copper | 0.206mg | 0.284mg | 9% |
| Zinc | 0.29mg | 1.02mg | 7% |
| Calories | 282kcal | 374kcal | 5% |
| Magnesium | 43mg | 27mg | 4% |
| Iron | 1.02mg | 0.74mg | 4% |
| Calcium | 39mg | 71mg | 3% |
| Folate | 19µg | 8µg | 3% |
| Polyunsaturated fat | 0.019g | 0.322g | 2% |
| Carbs | 75.03g | 80.89g | 2% |
| Vitamin K | 2.7µg | 0.1µg | 2% |
| Vitamin B5 | 0.589mg | 0.672mg | 2% |
| Monounsaturated fat | 0.036g | 0.258g | 1% |
| Saturated fat | 0.032g | 0.294g | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin B2 | 0.066mg | 0.05mg | 1% |
| Fats | 0.39g | 1.03g | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 79.09g | N/A |
| Sugar | 63.35g | 0.33g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin E | 0.05mg | 0.03mg | 0% |
| Tryptophan | 0.012mg | 0.103mg | 0% |
| Threonine | 0.043mg | 0.271mg | 0% |
| Isoleucine | 0.049mg | 0.339mg | 0% |
| Leucine | 0.084mg | 0.656mg | 0% |
| Lysine | 0.066mg | 0.215mg | 0% |
| Methionine | 0.022mg | 0.183mg | 0% |
| Phenylalanine | 0.05mg | 0.398mg | 0% |
| Valine | 0.071mg | 0.47mg | 0% |
| Histidine | 0.032mg | 0.185mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +108.2% |
| Contains more OtherOther | +125.4% |
| Contains more ProteinProtein | +206.5% |
| Contains more FatsFats | +164.1% |
~equal in
Carbs
~80.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.1% |
| Contains more Mono. FatMonounsaturated fat | +616.7% |
| Contains more Poly. FatPolyunsaturated fat | +1594.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +11252.4% |
| Contains more GlucoseGlucose | +17963.6% |
| Contains more FructoseFructose | +97700% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
