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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
122%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 11.767g)
Which food is cheaper?
Semolina is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Macadamia is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Macadamia is relatively richer in minerals
Which food is richer in vitamins?
Macadamia is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)