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Fenugreek vs. Semolina — In-Depth Nutrition Comparison

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A recap on differences between fenugreek and semolina

  • Fenugreek is higher in iron, copper, fiber, magnesium, vitamin B2, phosphorus, potassium, and zinc, yet semolina is higher in selenium and vitamin B3.
  • Fenugreek covers your daily iron needs 410% more than semolina.
  • Fenugreek contains 14 times more fiber than semolina. While fenugreek contains 24.6g of fiber, semolina contains only 1.8g.
  • The glycemic index of fenugreek is lower.

Food varieties used in this article are Spices, fenugreek seed and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Fenugreek 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +607.4%
Contains more CalciumCalcium +147.9%
Contains more PotassiumPotassium +342.5%
Contains more IronIron +4431.1%
Contains more CopperCopper +290.8%
Contains more ZincZinc +145.1%
Contains more PhosphorusPhosphorus +93.5%
Contains more ManganeseManganese +18.6%
Contains less SodiumSodium -97%
Contains more SeleniumSelenium +215.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B2Vitamin B2 +632%
Contains more Vitamin B6Vitamin B6 +32.7%
Contains more FolateFolate +612.5%
Contains more Vitamin B3Vitamin B3 +207.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
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 ProteinProtein +206.3%
Contains more FatsFats +522.3%
Contains more OtherOther +378.9%
Contains more CarbsCarbs +38.6%
Contains more WaterWater +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -79.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fenugreek Semolina DV% diff.
Iron 33.53mg 0.74mg 410%
Copper 1.11mg 0.284mg 92%
Fiber 24.6g 1.8g 91%
Magnesium 191mg 27mg 39%
Protein 23g 7.51g 31%
Starch 68.29g 28%
Selenium 6.3µg 19.9µg 25%
Vitamin B2 0.366mg 0.05mg 24%
Vitamin B3 1.64mg 5.048mg 21%
Phosphorus 296mg 153mg 20%
Potassium 770mg 174mg 18%
Zinc 2.5mg 1.02mg 13%
Vitamin B5 0.672mg 13%
Folate 57µg 8µg 12%
Calcium 176mg 71mg 11%
Vitamin B6 0.6mg 0.452mg 11%
Carbs 58.35g 80.89g 8%
Vitamin B1 0.322mg 0.224mg 8%
Fats 6.41g 1.03g 8%
Manganese 1.228mg 1.035mg 8%
Saturated fat 1.46g 0.294g 5%
Calories 323kcal 374kcal 3%
Vitamin C 3mg 0mg 3%
Sodium 67mg 2mg 3%
Polyunsaturated fat 0.322g 2%
Monounsaturated fat 0.258g 1%
Net carbs 33.75g 79.09g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin A 3µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.391mg 0.103mg 0%
Threonine 0.898mg 0.271mg 0%
Isoleucine 1.241mg 0.339mg 0%
Leucine 1.757mg 0.656mg 0%
Lysine 1.684mg 0.215mg 0%
Methionine 0.338mg 0.183mg 0%
Phenylalanine 1.089mg 0.398mg 0%
Valine 1.102mg 0.47mg 0%
Histidine 0.668mg 0.185mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fenugreek Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Fenugreek
24%
Semolina
Minerals Daily Need Coverage Score
228%
Fenugreek
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 1.166g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.2)
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.