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  6. Pacific saury raw vs. Semolina

Pacific saury raw vs. Semolina — In-Depth Nutrition Comparison

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How are Pacific saury raw and Semolina different?

  • Pacific saury raw is richer in Vitamin B12, Vitamin D, and Phosphorus, while Semolina is higher in Manganese, Copper, Vitamin B6, Vitamin B3, Vitamin B1, and Selenium.
  • Pacific saury raw covers your daily need of Vitamin B12 83% more than Semolina.
  • Semolina is lower in Cholesterol.

Fish, pike, northern, raw and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

Infographic

Pacific saury raw 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.
Pacific saury raw
Pacific saury raw
3
:
7
Semolina
Semolina
Contains more Magnesium +14.8%
Contains more Phosphorus +43.8%
Contains more Potassium +48.9%
Contains more Calcium +24.6%
Contains more Iron +34.5%
Contains less Sodium -94.9%
Contains more Zinc +52.2%
Contains more Copper +456.9%
Contains more Manganese +331.3%
Contains more Selenium +57.9%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Magnesium +14.8%
Contains more Phosphorus +43.8%
Contains more Potassium +48.9%
Contains more Calcium +24.6%
Contains more Iron +34.5%
Contains less Sodium -94.9%
Contains more Zinc +52.2%
Contains more Copper +456.9%
Contains more Manganese +331.3%
Contains more Selenium +57.9%

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.
Pacific saury raw
Pacific saury raw
8
:
3
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +566.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +26%
Contains more Vitamin B5 +11.6%
Contains more Folate +87.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +286.2%
Contains more Vitamin B3 +119.5%
Contains more Vitamin B6 +286.3%
Equal in Vitamin K - 0.1
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +566.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +26%
Contains more Vitamin B5 +11.6%
Contains more Folate +87.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +286.2%
Contains more Vitamin B3 +119.5%
Contains more Vitamin B6 +286.3%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
3
:
2
Semolina
Semolina
Contains more Protein +156.5%
Contains more Water +700.4%
Contains more Other +59.2%
Contains more Fats +49.3%
Contains more Carbs +∞%
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Semolina
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 Protein +156.5%
Contains more Water +700.4%
Contains more Other +59.2%
Contains more Fats +49.3%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
1
:
2
Semolina
Semolina
Contains less Saturated Fat -59.9%
Contains more Monounsaturated Fat +64.3%
Contains more Polyunsaturated fat +59.4%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -59.9%
Contains more Monounsaturated Fat +64.3%
Contains more Polyunsaturated fat +59.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Semolina
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Semolina Opinion
Net carbs 0g 79.09g Semolina
Protein 19.26g 7.51g Pacific saury raw
Fats 0.69g 1.03g Semolina
Carbs 0g 80.89g Semolina
Calories 88kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0g 0.33g Pacific saury raw
Fiber 0g 1.8g Semolina
Calcium 57mg 71mg Semolina
Iron 0.55mg 0.74mg Semolina
Magnesium 31mg 27mg Pacific saury raw
Phosphorus 220mg 153mg Pacific saury raw
Potassium 259mg 174mg Pacific saury raw
Sodium 39mg 2mg Semolina
Zinc 0.67mg 1.02mg Semolina
Copper 0.051mg 0.284mg Semolina
Manganese 0.24mg 1.035mg Semolina
Selenium 12.6µg 19.9µg Semolina
Vitamin A 70IU 0IU Pacific saury raw
Vitamin A RAE 21µg Pacific saury raw
Vitamin E 0.2mg 0.03mg Pacific saury raw
Vitamin D 99IU 0IU Pacific saury raw
Vitamin D 2.5µg 0µg Pacific saury raw
Vitamin C 3.8mg 0mg Pacific saury raw
Vitamin B1 0.058mg 0.224mg Semolina
Vitamin B2 0.063mg 0.05mg Pacific saury raw
Vitamin B3 2.3mg 5.048mg Semolina
Vitamin B5 0.75mg 0.672mg Pacific saury raw
Vitamin B6 0.117mg 0.452mg Semolina
Folate 15µg 8µg Pacific saury raw
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg 0.1µg
Tryptophan 0.216mg 0.103mg Pacific saury raw
Threonine 0.844mg 0.271mg Pacific saury raw
Isoleucine 0.887mg 0.339mg Pacific saury raw
Leucine 1.565mg 0.656mg Pacific saury raw
Lysine 1.768mg 0.215mg Pacific saury raw
Methionine 0.57mg 0.183mg Pacific saury raw
Phenylalanine 0.752mg 0.398mg Pacific saury raw
Valine 0.992mg 0.47mg Pacific saury raw
Histidine 0.567mg 0.185mg Pacific saury raw
Cholesterol 39mg 0mg Semolina
Saturated Fat 0.118g 0.294g Pacific saury raw
Omega-3 - DHA 0.074g 0g Pacific saury raw
Omega-3 - EPA 0.033g 0g Pacific saury raw
Omega-3 - DPA 0.014g 0g Pacific saury raw
Monounsaturated Fat 0.157g 0.258g Semolina
Polyunsaturated fat 0.202g 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
42%
Pacific saury raw
26%
Semolina
Minerals Daily Need Coverage Score
32%
Pacific saury raw
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 0.176g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 54)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $1.4)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.