Mulberry vs. Semolina — In-Depth Nutrition Comparison
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What are the main differences between mulberries and semolina?
- Mulberries are richer in vitamin C, iron, and vitamin K, yet semolina is richer in selenium, vitamin B6, vitamin B3, copper, phosphorus, vitamin B1, and zinc.
- Mulberries' daily need coverage for vitamin C is 40% higher.
- Mulberries have 78 times more vitamin K than semolina. Mulberries have 7.8µg of vitamin K, while semolina has 0.1µg.
- Mulberries have a lower glycemic index than semolina.
We used Mulberries, raw and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.
Infographic
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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.
| Contains more PotassiumPotassium | +11.5% |
| Contains more IronIron | +150% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +82.1% |
| Contains more CopperCopper | +373.3% |
| Contains more ZincZinc | +750% |
| Contains more PhosphorusPhosphorus | +302.6% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +3216.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2800% |
| Contains more Vitamin B2Vitamin B2 | +102% |
| Contains more Vitamin KVitamin K | +7700% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +672.4% |
| Contains more Vitamin B3Vitamin B3 | +714.2% |
| Contains more Vitamin B6Vitamin B6 | +804% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 45% | |
| Vitamin C | 36.4mg | 0mg | 40% |
| Selenium | 0.6µg | 19.9µg | 35% |
| Vitamin B6 | 0.05mg | 0.452mg | 31% |
| Vitamin B3 | 0.62mg | 5.048mg | 28% |
| Starch | 68.29g | 28% | |
| Copper | 0.06mg | 0.284mg | 25% |
| Carbs | 9.8g | 80.89g | 24% |
| Calories | 43kcal | 374kcal | 17% |
| Phosphorus | 38mg | 153mg | 16% |
| Vitamin B1 | 0.029mg | 0.224mg | 16% |
| Iron | 1.85mg | 0.74mg | 14% |
| Vitamin B5 | 0.672mg | 13% | |
| Protein | 1.44g | 7.51g | 12% |
| Zinc | 0.12mg | 1.02mg | 8% |
| Vitamin K | 7.8µg | 0.1µg | 6% |
| Vitamin E | 0.87mg | 0.03mg | 6% |
| Vitamin B2 | 0.101mg | 0.05mg | 4% |
| Calcium | 39mg | 71mg | 3% |
| Magnesium | 18mg | 27mg | 2% |
| Choline | 12.3mg | 2% | |
| Saturated fat | 0.027g | 0.294g | 1% |
| Monounsaturated fat | 0.041g | 0.258g | 1% |
| Polyunsaturated fat | 0.207g | 0.322g | 1% |
| Potassium | 194mg | 174mg | 1% |
| Fats | 0.39g | 1.03g | 1% |
| Folate | 6µg | 8µg | 1% |
| Net carbs | 8.1g | 79.09g | N/A |
| Sugar | 8.1g | 0.33g | N/A |
| Fiber | 1.7g | 1.8g | 0% |
| Sodium | 10mg | 2mg | 0% |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +789.2% |
| Contains more ProteinProtein | +421.5% |
| Contains more FatsFats | +164.1% |
| Contains more CarbsCarbs | +725.4% |
~equal in
Other
~0.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.8% |
| Contains more Mono. FatMonounsaturated fat | +529.3% |
| Contains more Poly. FatPolyunsaturated fat | +55.6% |
