Pasta, dry, enriched vs. Semolina — In-Depth Nutrition Comparison
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What are the main differences between pasta, dry, enriched and semolina?
- Pasta, dry, enriched is richer in selenium, folate, vitamin B1, iron, vitamin B2, vitamin B3, protein, magnesium, and fiber, yet semolina is richer in vitamin B6.
- Pasta, dry, enriched's daily need coverage for selenium is 79% higher.
- Pasta, dry, enriched has 30 times more folate than semolina. Pasta, dry, enriched has 237µg of folate, while semolina has 8µg.
We used Pasta, dry, enriched and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +96.3% |
| Contains more PotassiumPotassium | +28.2% |
| Contains more IronIron | +345.9% |
| Contains more ZincZinc | +38.2% |
| Contains more PhosphorusPhosphorus | +23.5% |
| Contains more SeleniumSelenium | +217.6% |
| Contains more CalciumCalcium | +238.1% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +12.9% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +266.7% |
| Contains more Vitamin B1Vitamin B1 | +297.8% |
| Contains more Vitamin B2Vitamin B2 | +700% |
| Contains more Vitamin B3Vitamin B3 | +42.2% |
| Contains more FolateFolate | +2862.5% |
| Contains more Vitamin B5Vitamin B5 | +55.9% |
| Contains more Vitamin B6Vitamin B6 | +218.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 63.2µg | 19.9µg | 79% |
| Folate | 237µg | 8µg | 57% |
| Vitamin B1 | 0.891mg | 0.224mg | 56% |
| Iron | 3.3mg | 0.74mg | 32% |
| Vitamin B2 | 0.4mg | 0.05mg | 27% |
| Vitamin B6 | 0.142mg | 0.452mg | 24% |
| Vitamin B3 | 7.177mg | 5.048mg | 13% |
| Protein | 13.04g | 7.51g | 11% |
| Magnesium | 53mg | 27mg | 6% |
| Fiber | 3.2g | 1.8g | 6% |
| Calcium | 21mg | 71mg | 5% |
| Phosphorus | 189mg | 153mg | 5% |
| Manganese | 0.917mg | 1.035mg | 5% |
| Vitamin B5 | 0.431mg | 0.672mg | 5% |
| Zinc | 1.41mg | 1.02mg | 4% |
| Choline | 15.1mg | 3% | |
| Carbs | 74.67g | 80.89g | 2% |
| Starch | 62.45g | 68.29g | 2% |
| Polyunsaturated fat | 0.564g | 0.322g | 2% |
| Omega-3 (ALA) | 0.024g | 2% | |
| Fats | 1.51g | 1.03g | 1% |
| Potassium | 223mg | 174mg | 1% |
| Copper | 0.289mg | 0.284mg | 1% |
| Vitamin E | 0.11mg | 0.03mg | 1% |
| Calories | 371kcal | 374kcal | 0% |
| Protein per 100 calories | 3.5g | 2g | N/A |
| Calories per 10 g protein | 285kcal | 498kcal | N/A |
| Weight per 100 calories | 27g | 27g | N/A |
| Net carbs | 71.47g | 79.09g | N/A |
| Sugar | 2.67g | 0.33g | N/A |
| Sodium | 6mg | 2mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Saturated fat | 0.277g | 0.294g | 0% |
| Monounsaturated fat | 0.171g | 0.258g | 0% |
| Tryptophan | 0.185mg | 0.103mg | 0% |
| Threonine | 0.462mg | 0.271mg | 0% |
| Isoleucine | 0.511mg | 0.339mg | 0% |
| Leucine | 0.988mg | 0.656mg | 0% |
| Lysine | 0.298mg | 0.215mg | 0% |
| Methionine | 0.147mg | 0.183mg | 0% |
| Phenylalanine | 0.668mg | 0.398mg | 0% |
| Valine | 0.588mg | 0.47mg | 0% |
| Histidine | 0.298mg | 0.185mg | 0% |
| Fructose | 0.11g | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.04 g
Fats:
1.51 g
Carbs:
74.67 g
Water:
9.9 g
Other:
0.88 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more ProteinProtein | +73.6% |
| Contains more FatsFats | +46.6% |
~equal in
Carbs
~80.89g
~equal in
Water
~9.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.277 g
Monounsaturated fat:
Mono. Fat
0.171 g
Polyunsaturated fat:
Poly. Fat
0.564 g
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Poly. FatPolyunsaturated fat | +75.2% |
| Contains more Mono. FatMonounsaturated fat | +50.9% |
~equal in
Saturated fat
~0.294g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
62.45 g
Sucrose:
0.48 g
Glucose:
0.12 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
1.96 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 SucroseSucrose | +128.6% |
| Contains more FructoseFructose | +450% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~68.29g
~equal in
Glucose
~0.11g
~equal in
Lactose
~0g
~equal in
Galactose
~0g