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  6. Grape leaves vs. Semolina

Grape leaves vs. Semolina — In-Depth Nutrition Comparison

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Significant differences between Grape leaves and Semolina

  • Grape leaves have more Vitamin K, Manganese, Fiber, Calcium, Iron, Vitamin B2, Folate, and Magnesium, however, Semolina is richer in Selenium, and Vitamin B3.
  • Grape leaves covers your daily Vitamin K needs 90% more than Semolina.
  • Semolina has 10 times less Folate than Grape leaves. Grape leaves have 83µg of Folate, while Semolina has 8µg.

Specific food types used in this comparison are Grape leaves, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Grape leaves 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.
Grape leaves
Grape leaves
6
:
4
Semolina
Semolina
Contains more Calcium +411.3%
Contains more Iron +255.4%
Contains more Magnesium +251.9%
Contains more Potassium +56.3%
Contains more Copper +46.1%
Contains more Manganese +175.8%
Contains more Phosphorus +68.1%
Contains less Sodium -77.8%
Contains more Zinc +52.2%
Contains more Selenium +2111.1%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Calcium +411.3%
Contains more Iron +255.4%
Contains more Magnesium +251.9%
Contains more Potassium +56.3%
Contains more Copper +46.1%
Contains more Manganese +175.8%
Contains more Phosphorus +68.1%
Contains less Sodium -77.8%
Contains more Zinc +52.2%
Contains more Selenium +2111.1%

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.
Grape leaves
Grape leaves
6
:
4
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +6566.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +608%
Contains more Folate +937.5%
Contains more Vitamin K +108500%
Contains more Vitamin B1 +460%
Contains more Vitamin B3 +113.7%
Contains more Vitamin B5 +190.9%
Contains more Vitamin B6 +13%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
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 +6566.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +608%
Contains more Folate +937.5%
Contains more Vitamin K +108500%
Contains more Vitamin B1 +460%
Contains more Vitamin B3 +113.7%
Contains more Vitamin B5 +190.9%
Contains more Vitamin B6 +13%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
3
:
2
Semolina
Semolina
Contains more Fats +105.8%
Contains more Water +643.6%
Contains more Other +132.4%
Contains more Protein +34.1%
Contains more Carbs +367.3%
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 Fats +105.8%
Contains more Water +643.6%
Contains more Other +132.4%
Contains more Protein +34.1%
Contains more Carbs +367.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
1
:
2
Semolina
Semolina
Contains more Polyunsaturated fat +230.7%
Contains less Saturated Fat -12.5%
Contains more Monounsaturated Fat +218.5%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Polyunsaturated fat +230.7%
Contains less Saturated Fat -12.5%
Contains more Monounsaturated Fat +218.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape leaves Semolina
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Grape leaves Semolina Opinion
Net carbs 6.31g 79.09g Semolina
Protein 5.6g 7.51g Semolina
Fats 2.12g 1.03g Grape leaves
Carbs 17.31g 80.89g Semolina
Calories 93kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 6.3g 0.33g Semolina
Fiber 11g 1.8g Grape leaves
Calcium 363mg 71mg Grape leaves
Iron 2.63mg 0.74mg Grape leaves
Magnesium 95mg 27mg Grape leaves
Phosphorus 91mg 153mg Semolina
Potassium 272mg 174mg Grape leaves
Sodium 9mg 2mg Semolina
Zinc 0.67mg 1.02mg Semolina
Copper 0.415mg 0.284mg Grape leaves
Manganese 2.855mg 1.035mg Grape leaves
Selenium 0.9µg 19.9µg Semolina
Vitamin A 27521IU 0IU Grape leaves
Vitamin A RAE 1376µg Grape leaves
Vitamin E 2mg 0.03mg Grape leaves
Vitamin C 11.1mg 0mg Grape leaves
Vitamin B1 0.04mg 0.224mg Semolina
Vitamin B2 0.354mg 0.05mg Grape leaves
Vitamin B3 2.362mg 5.048mg Semolina
Vitamin B5 0.231mg 0.672mg Semolina
Vitamin B6 0.4mg 0.452mg Semolina
Folate 83µg 8µg Grape leaves
Vitamin K 108.6µg 0.1µg Grape leaves
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Saturated Fat 0.336g 0.294g Semolina
Monounsaturated Fat 0.081g 0.258g Semolina
Polyunsaturated fat 1.065g 0.322g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves 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
192%
Grape leaves
26%
Semolina
Minerals Daily Need Coverage Score
87%
Grape leaves
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 5.97g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Grape leaves
Grape leaves 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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.