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Macadamia vs. Semolina — In-Depth Nutrition Comparison

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What are the differences between macadamia and semolina?

  • Macadamia is higher in manganese, vitamin B1, copper, iron, fiber, and magnesium, yet semolina is higher in selenium, vitamin B3, and vitamin B6.
  • Macadamia's daily need coverage for manganese is 135% more.
  • Macadamia has 41 times more saturated fat than semolina. While macadamia has 12.061g of saturated fat, semolina has only 0.294g.
  • The glycemic index of macadamia is lower.

We used Nuts, macadamia nuts, raw and Rice, white, long-grain, parboiled, unenriched, dry types in this article.

Infographic

Macadamia vs Semolina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +381.5%
Contains more CalciumCalcium +19.7%
Contains more PotassiumPotassium +111.5%
Contains more IronIron +398.6%
Contains more CopperCopper +166.2%
Contains more ZincZinc +27.5%
Contains more PhosphorusPhosphorus +22.9%
Contains more ManganeseManganese +299.1%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +452.8%

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.
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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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 +1700%
Contains more Vitamin B1Vitamin B1 +433.5%
Contains more Vitamin B2Vitamin B2 +224%
Contains more Vitamin B5Vitamin B5 +12.8%
Contains more FolateFolate +37.5%
Contains more Vitamin B3Vitamin B3 +104.1%
Contains more Vitamin B6Vitamin B6 +64.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 FatsFats +7256.3%
Contains more OtherOther +60.6%
Contains more CarbsCarbs +485.3%
Contains more WaterWater +625%
~equal in Protein ~7.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +22720.5%
Contains more Poly. FatPolyunsaturated fat +366.5%
Contains less Sat. FatSaturated fat -97.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 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 +2009.5%
Contains more FructoseFructose +250%
Contains more StarchStarch +6403.8%
Contains more GlucoseGlucose +57.1%
~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.
Macadamia 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 Macadamia Semolina DV% diff.
Monounsaturated fat 58.877g 0.258g 147%
Manganese 4.131mg 1.035mg 135%
Fats 75.77g 1.03g 115%
Vitamin B1 1.195mg 0.224mg 81%
Saturated fat 12.061g 0.294g 53%
Copper 0.756mg 0.284mg 52%
Iron 3.69mg 0.74mg 37%
Selenium 3.6µg 19.9µg 30%
Starch 1.05g 68.29g 28%
Fiber 8.6g 1.8g 27%
Magnesium 130mg 27mg 25%
Carbs 13.82g 80.89g 22%
Calories 718kcal 374kcal 17%
Vitamin B3 2.473mg 5.048mg 16%
Vitamin B6 0.275mg 0.452mg 14%
Vitamin B2 0.162mg 0.05mg 9%
Polyunsaturated fat 1.502g 0.322g 8%
Potassium 368mg 174mg 6%
Phosphorus 188mg 153mg 5%
Zinc 1.3mg 1.02mg 3%
Vitamin E 0.54mg 0.03mg 3%
Vitamin B5 0.758mg 0.672mg 2%
Vitamin C 1.2mg 0mg 1%
Folate 11µg 8µg 1%
Protein 7.91g 7.51g 1%
Calcium 85mg 71mg 1%
Net carbs 5.22g 79.09g N/A
Sugar 4.57g 0.33g N/A
Sodium 5mg 2mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.067mg 0.103mg 0%
Threonine 0.37mg 0.271mg 0%
Isoleucine 0.314mg 0.339mg 0%
Leucine 0.602mg 0.656mg 0%
Lysine 0.018mg 0.215mg 0%
Methionine 0.023mg 0.183mg 0%
Phenylalanine 0.665mg 0.398mg 0%
Valine 0.363mg 0.47mg 0%
Histidine 0.195mg 0.185mg 0%
Fructose 0.07g 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
Macadamia
24%
Semolina
Minerals Daily Need Coverage Score
122%
Macadamia
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 4.24g)
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 - 11.767g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is richer in vitamins?
Macadamia
Macadamia 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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.