Pasta, cooked, enriched, without added salt vs. Semolina — In-Depth Nutrition Comparison
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What are the differences between pasta, cooked, enriched, without added salt and semolina?
- Pasta, cooked, enriched, without added salt is higher in folate, selenium, iron, and vitamin B2, yet semolina is higher in manganese, vitamin B6, vitamin B3, copper, phosphorus, and vitamin B5.
- Semolina's daily need coverage for manganese is 31% more.
- Pasta, cooked, enriched, without added salt has 9 times more Folate than semolina. While pasta, cooked, enriched, without added salt has 73µg of Folate, semolina has only 8µg.
We used Pasta, cooked, enriched, without added salt and Rice, white, long-grain, parboiled, unenriched, dry types in this article.
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 IronIron | +73% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +32.7% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +914.3% |
| Contains more PotassiumPotassium | +295.5% |
| Contains more CopperCopper | +184% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +163.8% |
| Contains more ManganeseManganese | +221.4% |
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 EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +22.3% |
| Contains more Vitamin B2Vitamin B2 | +172% |
| Contains more FolateFolate | +812.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +198.9% |
| Contains more Vitamin B5Vitamin B5 | +500% |
| Contains more Vitamin B6Vitamin B6 | +822.4% |
| Contains more Vitamin KVitamin K | +∞% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.8 g
Fats:
0.93 g
Carbs:
30.86 g
Water:
62.13 g
Other:
0.28 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more WaterWater | +530.1% |
| Contains more ProteinProtein | +29.5% |
| Contains more FatsFats | +10.8% |
| Contains more CarbsCarbs | +162.1% |
| Contains more OtherOther | +153.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.176 g
Monounsaturated Fat:
Mono. Fat
0.131 g
Polyunsaturated fat:
Poly. Fat
0.326 g
Saturated Fat:
Sat. Fat
0.294 g
Monounsaturated Fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated Fat | -40.1% |
| Contains more Mono. FatMonounsaturated Fat | +96.9% |
~equal in
Polyunsaturated fat
~0.322g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
26.01 g
Sucrose:
0.09 g
Glucose:
0.04 g
Fructose:
0.03 g
Lactose:
0 g
Maltose:
0.4 g
Galactose:
0 g
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 FructoseFructose | +50% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +162.6% |
| Contains more SucroseSucrose | +133.3% |
| Contains more GlucoseGlucose | +175% |
~equal in
Lactose
~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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| Rich in minerals |
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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 Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 158kcal | 374kcal |
|
| Protein | 5.8g | 7.51g |
|
| Fats | 0.93g | 1.03g |
|
| Net carbs | 29.06g | 79.09g |
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| Carbs | 30.86g | 80.89g |
|
| Magnesium | 18mg | 27mg |
|
| Calcium | 7mg | 71mg |
|
| Potassium | 44mg | 174mg |
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| Iron | 1.28mg | 0.74mg |
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| Sugar | 0.56g | 0.33g |
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| Fiber | 1.8g | 1.8g | |
| Copper | 0.1mg | 0.284mg |
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| Zinc | 0.51mg | 1.02mg |
|
| Starch | 26.01g | 68.29g |
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| Phosphorus | 58mg | 153mg |
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| Sodium | 1mg | 2mg |
|
| Vitamin E | 0.06mg | 0.03mg |
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| Manganese | 0.322mg | 1.035mg |
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| Selenium | 26.4µg | 19.9µg |
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| Vitamin B1 | 0.274mg | 0.224mg |
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| Vitamin B2 | 0.136mg | 0.05mg |
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| Vitamin B3 | 1.689mg | 5.048mg |
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| Vitamin B5 | 0.112mg | 0.672mg |
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| Vitamin B6 | 0.049mg | 0.452mg |
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| Vitamin K | 0µg | 0.1µg |
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| Folate | 73µg | 8µg |
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| Choline | 6.4mg |
|
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| Saturated Fat | 0.176g | 0.294g |
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| Monounsaturated Fat | 0.131g | 0.258g |
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| Polyunsaturated fat | 0.326g | 0.322g |
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| Tryptophan | 0.081mg | 0.103mg |
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| Threonine | 0.203mg | 0.271mg |
|
| Isoleucine | 0.224mg | 0.339mg |
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| Leucine | 0.434mg | 0.656mg |
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| Lysine | 0.131mg | 0.215mg |
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| Methionine | 0.064mg | 0.183mg |
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| Phenylalanine | 0.293mg | 0.398mg |
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| Valine | 0.258mg | 0.47mg |
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| Histidine | 0.131mg | 0.185mg |
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| Fructose | 0.03g | 0.02g |
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| Omega-3 - ALA | 0.024g |
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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
16%
24%
Minerals Daily Need Coverage Score
33%
52%
Comparison summary
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Pasta, cooked, enriched, without added salt contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pasta, cooked, enriched, without added salt is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Pasta, cooked, enriched, without added salt is lower in glycemic index (difference - 54)
Which food is cheaper?
Pasta, cooked, enriched, without added salt is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.