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  6. Endive vs. Semolina

Endive vs. Semolina — In-Depth Nutrition Comparison

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How are Endive and Semolina different?

  • Endive is higher in Vitamin K, Folate, and Vitamin C, however, Semolina is richer in Selenium, Vitamin B6, Vitamin B3, Manganese, Copper, Phosphorus, and Vitamin B1.
  • Daily need coverage for Vitamin K from Endive is 192% higher.

Endive, raw and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Endive vs Semolina infographic
Infographic link

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.
Endive
Endive
2
:
8
Semolina
Semolina
Contains more Iron +12.2%
Contains more Potassium +80.5%
Contains more Calcium +36.5%
Contains more Magnesium +80%
Contains more Phosphorus +446.4%
Contains less Sodium -90.9%
Contains more Zinc +29.1%
Contains more Copper +186.9%
Contains more Manganese +146.4%
Contains more Selenium +9850%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +12.2%
Contains more Potassium +80.5%
Contains more Calcium +36.5%
Contains more Magnesium +80%
Contains more Phosphorus +446.4%
Contains less Sodium -90.9%
Contains more Zinc +29.1%
Contains more Copper +186.9%
Contains more Manganese +146.4%
Contains more Selenium +9850%

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.
Endive
Endive
7
:
3
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +1366.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +33.9%
Contains more Folate +1675%
Contains more Vitamin K +230900%
Contains more Vitamin B1 +180%
Contains more Vitamin B3 +1162%
Contains more Vitamin B6 +2160%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1366.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +33.9%
Contains more Folate +1675%
Contains more Vitamin K +230900%
Contains more Vitamin B1 +180%
Contains more Vitamin B3 +1162%
Contains more Vitamin B6 +2160%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
2
:
3
Semolina
Semolina
Contains more Water +851.2%
Contains more Other +98.6%
Contains more Protein +500.8%
Contains more Fats +415%
Contains more Carbs +2314.6%
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Water +851.2%
Contains more Other +98.6%
Contains more Protein +500.8%
Contains more Fats +415%
Contains more Carbs +2314.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Semolina
Semolina
Contains less Saturated Fat -83.7%
Contains more Monounsaturated Fat +6350%
Contains more Polyunsaturated fat +270.1%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -83.7%
Contains more Monounsaturated Fat +6350%
Contains more Polyunsaturated fat +270.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Endive Semolina
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Endive Semolina Opinion
Net carbs 0.25g 79.09g Semolina
Protein 1.25g 7.51g Semolina
Fats 0.2g 1.03g Semolina
Carbs 3.35g 80.89g Semolina
Calories 17kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.25g 0.33g Endive
Fiber 3.1g 1.8g Endive
Calcium 52mg 71mg Semolina
Iron 0.83mg 0.74mg Endive
Magnesium 15mg 27mg Semolina
Phosphorus 28mg 153mg Semolina
Potassium 314mg 174mg Endive
Sodium 22mg 2mg Semolina
Zinc 0.79mg 1.02mg Semolina
Copper 0.099mg 0.284mg Semolina
Manganese 0.42mg 1.035mg Semolina
Selenium 0.2µg 19.9µg Semolina
Vitamin A 2167IU 0IU Endive
Vitamin A RAE 108µg Endive
Vitamin E 0.44mg 0.03mg Endive
Vitamin C 6.5mg 0mg Endive
Vitamin B1 0.08mg 0.224mg Semolina
Vitamin B2 0.075mg 0.05mg Endive
Vitamin B3 0.4mg 5.048mg Semolina
Vitamin B5 0.9mg 0.672mg Endive
Vitamin B6 0.02mg 0.452mg Semolina
Folate 142µg 8µg Endive
Vitamin K 231µg 0.1µg Endive
Tryptophan 0.005mg 0.103mg Semolina
Threonine 0.05mg 0.271mg Semolina
Isoleucine 0.072mg 0.339mg Semolina
Leucine 0.098mg 0.656mg Semolina
Lysine 0.063mg 0.215mg Semolina
Methionine 0.014mg 0.183mg Semolina
Phenylalanine 0.053mg 0.398mg Semolina
Valine 0.063mg 0.47mg Semolina
Histidine 0.023mg 0.185mg Semolina
Saturated Fat 0.048g 0.294g Endive
Monounsaturated Fat 0.004g 0.258g Semolina
Polyunsaturated fat 0.087g 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
79%
Endive
26%
Semolina
Minerals Daily Need Coverage Score
21%
Endive
52%
Semolina

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 20mg)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.246g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 9)
Which food is cheaper?
Endive
Endive is cheaper (difference - $1)
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.