Nutmeg vs. Semolina — In-Depth Nutrition Comparison
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Differences between nutmeg and semolina
- Nutmeg has more copper, manganese, fiber, magnesium, iron, and folate, while semolina has more selenium, vitamin B3, and vitamin B6.
- Nutmeg's daily need coverage for saturated fat is 128% higher.
- Semolina contains 12 times less fiber than nutmeg. Nutmeg contains 20.8g of fiber, while semolina contains 1.8g.
- The amount of saturated fat in semolina is lower.
- Nutmeg has a lower glycemic index. The glycemic index of nutmeg is 0, while the glycemic index of semolina is 54.
The food types used in this comparison are Spices, nutmeg, ground and Rice, white, long-grain, parboiled, unenriched, dry.
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 MagnesiumMagnesium | +577.8% |
| Contains more CalciumCalcium | +159.2% |
| Contains more PotassiumPotassium | +101.1% |
| Contains more IronIron | +310.8% |
| Contains more CopperCopper | +261.6% |
| Contains more ZincZinc | +110.8% |
| Contains more PhosphorusPhosphorus | +39.2% |
| Contains more ManganeseManganese | +180.2% |
| Contains less SodiumSodium | -87.5% |
| Contains more SeleniumSelenium | +1143.8% |
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 B1Vitamin B1 | +54.5% |
| Contains more Vitamin B2Vitamin B2 | +14% |
| Contains more FolateFolate | +850% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +288.6% |
| Contains more Vitamin B6Vitamin B6 | +182.5% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 25.94g | 0.294g | 117% |
| Copper | 1.027mg | 0.284mg | 83% |
| Manganese | 2.9mg | 1.035mg | 81% |
| Fiber | 20.8g | 1.8g | 76% |
| Fats | 36.31g | 1.03g | 54% |
| Magnesium | 183mg | 27mg | 37% |
| Selenium | 1.6µg | 19.9µg | 33% |
| Iron | 3.04mg | 0.74mg | 29% |
| Starch | 68.29g | 28% | |
| Vitamin B3 | 1.299mg | 5.048mg | 23% |
| Vitamin B6 | 0.16mg | 0.452mg | 22% |
| Folate | 76µg | 8µg | 17% |
| Vitamin B5 | 0.672mg | 13% | |
| Calcium | 184mg | 71mg | 11% |
| Carbs | 49.29g | 80.89g | 11% |
| Zinc | 2.15mg | 1.02mg | 10% |
| Vitamin B1 | 0.346mg | 0.224mg | 10% |
| Phosphorus | 213mg | 153mg | 9% |
| Calories | 525kcal | 374kcal | 8% |
| Monounsaturated fat | 3.22g | 0.258g | 7% |
| Potassium | 350mg | 174mg | 5% |
| Vitamin C | 3mg | 0mg | 3% |
| Protein | 5.84g | 7.51g | 3% |
| Choline | 8.8mg | 2% | |
| Vitamin B2 | 0.057mg | 0.05mg | 1% |
| Sodium | 16mg | 2mg | 1% |
| Vitamin A | 5µg | 1% | |
| Net carbs | 28.49g | 79.09g | N/A |
| Sugar | 2.99g | 0.33g | N/A |
| Vitamin E | 0mg | 0.03mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Polyunsaturated fat | 0.35g | 0.322g | 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 FatsFats | +3425.2% |
| Contains more OtherOther | +228.2% |
| Contains more ProteinProtein | +28.6% |
| Contains more CarbsCarbs | +64.1% |
| Contains more WaterWater | +58.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1148.1% |
| Contains less Sat. FatSaturated fat | -98.9% |
~equal in
Polyunsaturated fat
~0.322g
