Egg vs. Semolina — In-Depth Nutrition Comparison
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A recap on the differences between eggs and semolina
- Eggs are higher in copper, vitamin B12, vitamin B2, selenium, and vitamin B5, yet semolina is higher in manganese, vitamin B3, and vitamin B6.
- Eggs cover your daily copper needs 191% more than semolina.
- The glycemic index of eggs is lower.
Food varieties used in this article are Egg, whole, cooked, hard-boiled 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 IronIron | +60.8% |
| Contains more CopperCopper | +604.2% |
| Contains more PhosphorusPhosphorus | +12.4% |
| Contains more SeleniumSelenium | +54.8% |
| Contains more MagnesiumMagnesium | +170% |
| Contains more CalciumCalcium | +42% |
| Contains more PotassiumPotassium | +38.1% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +3880.8% |
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 | +3333.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +926% |
| Contains more Vitamin B5Vitamin B5 | +108% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +450% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +239.4% |
| Contains more Vitamin B3Vitamin B3 | +7787.5% |
| Contains more Vitamin B6Vitamin B6 | +273.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.284mg | 191% |
| Cholesterol | 373mg | 0mg | 124% |
| Choline | 293.8mg | 53% | |
| Vitamin B12 | 1.11µg | 0µg | 46% |
| Manganese | 0.026mg | 1.035mg | 44% |
| Vitamin B2 | 0.513mg | 0.05mg | 36% |
| Vitamin B3 | 0.064mg | 5.048mg | 31% |
| Starch | 68.29g | 28% | |
| Carbs | 1.12g | 80.89g | 27% |
| Vitamin B6 | 0.121mg | 0.452mg | 25% |
| Selenium | 30.8µg | 19.9µg | 20% |
| Vitamin A | 149µg | 17% | |
| Fats | 10.61g | 1.03g | 15% |
| Vitamin B5 | 1.398mg | 0.672mg | 15% |
| Saturated fat | 3.267g | 0.294g | 14% |
| Vitamin B1 | 0.066mg | 0.224mg | 13% |
| Vitamin D | 2.2µg | 0µg | 11% |
| Calories | 155kcal | 374kcal | 11% |
| Vitamin D | 87IU | 0IU | 11% |
| Protein | 12.58g | 7.51g | 10% |
| Monounsaturated fat | 4.077g | 0.258g | 10% |
| Folate | 44µg | 8µg | 9% |
| Polyunsaturated fat | 1.414g | 0.322g | 7% |
| Fiber | 0g | 1.8g | 7% |
| Vitamin E | 1.03mg | 0.03mg | 7% |
| Iron | 1.19mg | 0.74mg | 6% |
| Sodium | 124mg | 2mg | 5% |
| Magnesium | 10mg | 27mg | 4% |
| Phosphorus | 172mg | 153mg | 3% |
| Calcium | 50mg | 71mg | 2% |
| Potassium | 126mg | 174mg | 1% |
| Net carbs | 1.12g | 79.09g | N/A |
| Sugar | 1.12g | 0.33g | N/A |
| Zinc | 1.05mg | 1.02mg | 0% |
| Vitamin K | 0.3µg | 0.1µg | 0% |
| Tryptophan | 0.153mg | 0.103mg | 0% |
| Threonine | 0.604mg | 0.271mg | 0% |
| Isoleucine | 0.686mg | 0.339mg | 0% |
| Leucine | 1.075mg | 0.656mg | 0% |
| Lysine | 0.904mg | 0.215mg | 0% |
| Methionine | 0.392mg | 0.183mg | 0% |
| Phenylalanine | 0.668mg | 0.398mg | 0% |
| Valine | 0.767mg | 0.47mg | 0% |
| Histidine | 0.298mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% | |
| Omega-3 - EPA | 0.005g | 0g | N/A |
| Omega-3 - DHA | 0.038g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +67.5% |
| Contains more FatsFats | +930.1% |
| Contains more WaterWater | +656.8% |
| Contains more OtherOther | +50.7% |
| Contains more CarbsCarbs | +7122.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1480.2% |
| Contains more Poly. FatPolyunsaturated fat | +339.1% |
| Contains less Sat. FatSaturated fat | -91% |
