Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mixed nuts vs. Semolina — In-Depth Nutrition Comparison

Compare

Summary of differences between mixed nuts and semolina

  • Semolina has less copper, vitamin E, magnesium, manganese, phosphorus, selenium, iron, zinc, and fiber than mixed nuts.
  • Mixed nuts cover your daily need for copper, 69% more than semolina.
  • Mixed nuts have 261 times more vitamin E than semolina. While mixed nuts have 7.82mg of vitamin E, semolina has only 0.03mg.
  • Semolina has less saturated fat.
  • The glycemic index of semolina is higher.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +748.1%
Contains more CalciumCalcium +64.8%
Contains more PotassiumPotassium +263.2%
Contains more IronIron +252.7%
Contains more CopperCopper +219.4%
Contains more ZincZinc +229.4%
Contains more PhosphorusPhosphorus +198%
Contains more ManganeseManganese +97.1%
Contains more SeleniumSelenium +70.4%
Contains less SodiumSodium -60%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +25966.7%
Contains more Vitamin B2Vitamin B2 +292%
Contains more Vitamin B3Vitamin B3 +52.7%
Contains more Vitamin B5Vitamin B5 +69.6%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +937.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +18.5%
Contains more Vitamin B6Vitamin B6 +28.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +166.8%
Contains more FatsFats +5137.9%
Contains more OtherOther +305.6%
Contains more CarbsCarbs +284.3%
Contains more WaterWater +374%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 more Mono. FatMonounsaturated fat +10941.9%
Contains more Poly. FatPolyunsaturated fat +4437.9%
Contains less Sat. FatSaturated fat -96.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1876.2%
Contains more StarchStarch +1526%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Semolina DV% diff.
Polyunsaturated fat 14.612g 0.322g 95%
Fats 53.95g 1.03g 81%
Monounsaturated fat 28.488g 0.258g 71%
Copper 0.907mg 0.284mg 69%
Vitamin E 7.82mg 0.03mg 52%
Magnesium 229mg 27mg 48%
Manganese 2.04mg 1.035mg 44%
Phosphorus 456mg 153mg 43%
Saturated fat 8.711g 0.294g 38%
Starch 4.2g 68.29g 26%
Selenium 33.9µg 19.9µg 25%
Protein 20.04g 7.51g 25%
Iron 2.61mg 0.74mg 23%
Zinc 3.36mg 1.02mg 21%
Fiber 7g 1.8g 21%
Carbs 21.05g 80.89g 20%
Folate 83µg 8µg 19%
Vitamin B3 7.709mg 5.048mg 17%
Potassium 632mg 174mg 13%
Calories 607kcal 374kcal 12%
Vitamin B2 0.196mg 0.05mg 11%
Choline 52mg 9%
Vitamin B5 1.14mg 0.672mg 9%
Vitamin B6 0.352mg 0.452mg 8%
Vitamin K 5.7µg 0.1µg 5%
Calcium 117mg 71mg 5%
Vitamin B1 0.189mg 0.224mg 3%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 79.09g N/A
Sugar 4.15g 0.33g N/A
Sodium 5mg 2mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.103mg 0%
Threonine 0.703mg 0.271mg 0%
Isoleucine 0.826mg 0.339mg 0%
Leucine 1.656mg 0.656mg 0%
Lysine 0.782mg 0.215mg 0%
Methionine 0.283mg 0.183mg 0%
Phenylalanine 1.182mg 0.398mg 0%
Valine 1.001mg 0.47mg 0%
Histidine 0.572mg 0.185mg 0%
Fructose 0g 0.02g 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

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

People also compare

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
50%
Mixed nuts
24%
Semolina
Minerals Daily Need Coverage Score
139%
Mixed nuts
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 3.82g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 8.417g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts 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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.