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  6. Sardine vs. Semolina

Sardine vs. Semolina — In-Depth Nutrition Comparison

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The main differences between Sardine and Semolina

  • Sardine is richer in Vitamin B12, Selenium, Phosphorus, Vitamin D, Calcium, Iron, and Vitamin B2, yet Semolina is richer in Manganese, and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Sardine 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.
Sardine
Sardine
7
:
3
Semolina
Semolina
Contains more Calcium +438%
Contains more Iron +294.6%
Contains more Magnesium +44.4%
Contains more Phosphorus +220.3%
Contains more Potassium +128.2%
Contains more Zinc +28.4%
Contains more Selenium +164.8%
Contains less Sodium -99.3%
Contains more Copper +52.7%
Contains more Manganese +858.3%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Calcium +438%
Contains more Iron +294.6%
Contains more Magnesium +44.4%
Contains more Phosphorus +220.3%
Contains more Potassium +128.2%
Contains more Zinc +28.4%
Contains more Selenium +164.8%
Contains less Sodium -99.3%
Contains more Copper +52.7%
Contains more Manganese +858.3%

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.
Sardine
Sardine
8
:
3
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +6700%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +354%
Contains more Folate +25%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2500%
Contains more Vitamin B1 +180%
Contains more Vitamin B6 +170.7%
Equal in Vitamin B3 - 5.048
Equal in Vitamin B5 - 0.672
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
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 +6700%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +354%
Contains more Folate +25%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2500%
Contains more Vitamin B1 +180%
Contains more Vitamin B6 +170.7%
Equal in Vitamin B3 - 5.048
Equal in Vitamin B5 - 0.672

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
4
:
1
Semolina
Semolina
Contains more Protein +227.8%
Contains more Fats +1011.7%
Contains more Water +504.6%
Contains more Other +508.5%
Contains more Carbs +∞%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 Protein +227.8%
Contains more Fats +1011.7%
Contains more Water +504.6%
Contains more Other +508.5%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +1399.6%
Contains more Polyunsaturated fat +1498.8%
Contains less Saturated Fat -80.8%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +1399.6%
Contains more Polyunsaturated fat +1498.8%
Contains less Saturated Fat -80.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Semolina Opinion
Net carbs 0g 79.09g Semolina
Protein 24.62g 7.51g Sardine
Fats 11.45g 1.03g Sardine
Carbs 0g 80.89g Semolina
Calories 208kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0g 0.33g Sardine
Fiber 0g 1.8g Semolina
Calcium 382mg 71mg Sardine
Iron 2.92mg 0.74mg Sardine
Magnesium 39mg 27mg Sardine
Phosphorus 490mg 153mg Sardine
Potassium 397mg 174mg Sardine
Sodium 307mg 2mg Semolina
Zinc 1.31mg 1.02mg Sardine
Copper 0.186mg 0.284mg Semolina
Manganese 0.108mg 1.035mg Semolina
Selenium 52.7µg 19.9µg Sardine
Vitamin A 108IU 0IU Sardine
Vitamin A RAE 32µg Sardine
Vitamin E 2.04mg 0.03mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin B1 0.08mg 0.224mg Semolina
Vitamin B2 0.227mg 0.05mg Sardine
Vitamin B3 5.245mg 5.048mg Sardine
Vitamin B5 0.642mg 0.672mg Semolina
Vitamin B6 0.167mg 0.452mg Semolina
Folate 10µg 8µg Sardine
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 0.1µg Sardine
Tryptophan 0.276mg 0.103mg Sardine
Threonine 1.079mg 0.271mg Sardine
Isoleucine 1.134mg 0.339mg Sardine
Leucine 2.001mg 0.656mg Sardine
Lysine 2.26mg 0.215mg Sardine
Methionine 0.729mg 0.183mg Sardine
Phenylalanine 0.961mg 0.398mg Sardine
Valine 1.268mg 0.47mg Sardine
Histidine 0.725mg 0.185mg Sardine
Cholesterol 142mg 0mg Semolina
Saturated Fat 1.528g 0.294g Semolina
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 0.258g Sardine
Polyunsaturated fat 5.148g 0.322g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine 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
131%
Sardine
26%
Semolina
Minerals Daily Need Coverage Score
94%
Sardine
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 305mg)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 1.234g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $5.6)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.