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  6. Pasta, dry, enriched vs. Semolina

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, magnesium, fiber, and phosphorus, 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

Pasta, dry, enriched 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 6.3% 20% 124% 96% 38% 81% 0.78% 120% 345%
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 +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%
~equal in Copper ~0.284mg

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 0% 0% 2.2% 0% 223% 92% 135% 26% 33% 0% 0.25% 178% 8.2%
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 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 CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +55.9%
Contains more Vitamin B6Vitamin B6 +218.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 75% 10%
Protein: 13.04 g
Fats: 1.51 g
Carbs: 74.67 g
Water: 9.9 g
Other: 0.88 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 ProteinProtein +73.6%
Contains more FatsFats +46.6%
Contains more OtherOther +23.9%
~equal in Carbs ~80.89g
~equal in Water ~9.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 17% 56%
Saturated fat: Sat. Fat 0.277 g
Monounsaturated fat: Mono. Fat 0.171 g
Polyunsaturated fat: Poly. Fat 0.564 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 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
96% 3%
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
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 +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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta, dry, enriched Semolina 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%
Phosphorus 189mg 153mg 5%
Manganese 0.917mg 1.035mg 5%
Vitamin B5 0.431mg 0.672mg 5%
Calcium 21mg 71mg 5%
Zinc 1.41mg 1.02mg 4%
Choline 15.1mg 3%
Starch 62.45g 68.29g 2%
Carbs 74.67g 80.89g 2%
Polyunsaturated fat 0.564g 0.322g 2%
Vitamin E 0.11mg 0.03mg 1%
Potassium 223mg 174mg 1%
Fats 1.51g 1.03g 1%
Copper 0.289mg 0.284mg 1%
Calories 371kcal 374kcal 0%
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%
Omega-3 - ALA 0.024g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta, dry, enriched Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Pasta, dry, enriched
24%
Semolina
Minerals Daily Need Coverage Score
87%
Pasta, dry, enriched
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 2.34g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Pasta, dry, enriched
Pasta, dry, enriched is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Pasta, dry, enriched
Pasta, dry, enriched is lower in glycemic index (difference - 54)
Which food is cheaper?
Pasta, dry, enriched
Pasta, dry, enriched is cheaper (difference - $1.4)
Which food is richer in minerals?
Pasta, dry, enriched
Pasta, dry, enriched is relatively richer in minerals
Which food is richer in vitamins?
Pasta, dry, enriched
Pasta, dry, enriched 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. Pasta, dry, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169736/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.