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  6. Fontina vs. Semolina

Fontina vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between Fontina and Semolina?

  • Fontina is richer in Vitamin B12, Calcium, and Phosphorus, yet Semolina is richer in Manganese, Vitamin B3, Copper, and Vitamin B6.
  • Fontina's daily need coverage for Saturated Fat is 95% higher.
  • Semolina contains less Cholesterol.

We used Cheese, fontina and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Fontina 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.
Fontina
Fontina
3
:
7
Semolina
Semolina
Contains more Calcium +674.6%
Contains more Phosphorus +126.1%
Contains more Zinc +243.1%
Contains more Iron +221.7%
Contains more Magnesium +92.9%
Contains more Potassium +171.9%
Contains less Sodium -99.8%
Contains more Copper +1036%
Contains more Manganese +7292.9%
Contains more Selenium +37.2%
Fontina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 166% 9% 10% 149% 6% 105% 96% 9% 2% 80%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Calcium +674.6%
Contains more Phosphorus +126.1%
Contains more Zinc +243.1%
Contains more Iron +221.7%
Contains more Magnesium +92.9%
Contains more Potassium +171.9%
Contains less Sodium -99.8%
Contains more Copper +1036%
Contains more Manganese +7292.9%
Contains more Selenium +37.2%

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.
Fontina
Fontina
6
:
5
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +308%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2500%
Contains more Vitamin B1 +966.7%
Contains more Vitamin B3 +3265.3%
Contains more Vitamin B5 +56.6%
Contains more Vitamin B6 +444.6%
Contains more Folate +33.3%
Fontina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 6% 18% 0% 6% 48% 3% 26% 20% 5% 210% 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 +800%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +308%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2500%
Contains more Vitamin B1 +966.7%
Contains more Vitamin B3 +3265.3%
Contains more Vitamin B5 +56.6%
Contains more Vitamin B6 +444.6%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fontina
Fontina
4
:
1
Semolina
Semolina
Contains more Protein +240.9%
Contains more Fats +2923.3%
Contains more Water +284.6%
Contains more Other +433.8%
Contains more Carbs +5118.7%
Fontina
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +240.9%
Contains more Fats +2923.3%
Contains more Water +284.6%
Contains more Other +433.8%
Contains more Carbs +5118.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fontina
Fontina
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +3267.1%
Contains more Polyunsaturated fat +413.7%
Contains less Saturated Fat -98.5%
Fontina
65% 29% 6%
Saturated Fat: 19.196 g
Monounsaturated Fat: 8.687 g
Polyunsaturated fat: 1.654 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +3267.1%
Contains more Polyunsaturated fat +413.7%
Contains less Saturated Fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fontina Semolina Opinion
Net carbs 1.55g 79.09g Semolina
Protein 25.6g 7.51g Fontina
Fats 31.14g 1.03g Fontina
Carbs 1.55g 80.89g Semolina
Calories 389kcal 374kcal Fontina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 1.55g 0.33g Semolina
Fiber 0g 1.8g Semolina
Calcium 550mg 71mg Fontina
Iron 0.23mg 0.74mg Semolina
Magnesium 14mg 27mg Semolina
Phosphorus 346mg 153mg Fontina
Potassium 64mg 174mg Semolina
Sodium 800mg 2mg Semolina
Zinc 3.5mg 1.02mg Fontina
Copper 0.025mg 0.284mg Semolina
Manganese 0.014mg 1.035mg Semolina
Selenium 14.5µg 19.9µg Semolina
Vitamin A 913IU 0IU Fontina
Vitamin A RAE 261µg Fontina
Vitamin E 0.27mg 0.03mg Fontina
Vitamin D 23IU 0IU Fontina
Vitamin D 0.6µg 0µg Fontina
Vitamin B1 0.021mg 0.224mg Semolina
Vitamin B2 0.204mg 0.05mg Fontina
Vitamin B3 0.15mg 5.048mg Semolina
Vitamin B5 0.429mg 0.672mg Semolina
Vitamin B6 0.083mg 0.452mg Semolina
Folate 6µg 8µg Semolina
Vitamin B12 1.68µg 0µg Fontina
Vitamin K 2.6µg 0.1µg Fontina
Tryptophan 0.361mg 0.103mg Fontina
Threonine 0.935mg 0.271mg Fontina
Isoleucine 1.384mg 0.339mg Fontina
Leucine 2.664mg 0.656mg Fontina
Lysine 2.328mg 0.215mg Fontina
Methionine 0.706mg 0.183mg Fontina
Phenylalanine 1.497mg 0.398mg Fontina
Valine 1.926mg 0.47mg Fontina
Histidine 0.959mg 0.185mg Fontina
Cholesterol 116mg 0mg Semolina
Saturated Fat 19.196g 0.294g Semolina
Monounsaturated Fat 8.687g 0.258g Fontina
Polyunsaturated fat 1.654g 0.322g Fontina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina 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
33%
Fontina
26%
Semolina
Minerals Daily Need Coverage Score
63%
Fontina
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.22g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 798mg)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 18.902g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 27)
Which food is richer in minerals?
?
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.
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.