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Pasta, dry, unenriched vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between pasta, dry, unenriched and semolina?

  • Pasta, dry, unenriched is richer in selenium, iron, magnesium, fiber, and phosphorus, yet semolina is richer in vitamin B6, vitamin B3, vitamin B1, and manganese.
  • Pasta, dry, unenriched's daily need coverage for selenium is 79% higher.
  • Pasta, dry, unenriched has 2 times more magnesium than semolina. Pasta, dry, unenriched has 53mg of magnesium, while semolina has 27mg.

We used Pasta, dry, unenriched and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Pasta, dry, unenriched 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% 49% 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 +75.7%
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% 23% 14% 32% 26% 33% 0% 0.25% 14% 0%
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 B2Vitamin B2 +20%
Contains more FolateFolate +125%
Contains more Vitamin B1Vitamin B1 +148.9%
Contains more Vitamin B3Vitamin B3 +196.9%
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
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pasta, dry, unenriched Semolina DV% diff.
Selenium 63.2µg 19.9µg 79%
Vitamin B6 0.142mg 0.452mg 24%
Vitamin B3 1.7mg 5.048mg 21%
Protein 13.04g 7.51g 11%
Vitamin B1 0.09mg 0.224mg 11%
Iron 1.3mg 0.74mg 7%
Magnesium 53mg 27mg 6%
Fiber 3.2g 1.8g 6%
Calcium 21mg 71mg 5%
Manganese 0.917mg 1.035mg 5%
Vitamin B5 0.431mg 0.672mg 5%
Phosphorus 189mg 153mg 5%
Zinc 1.41mg 1.02mg 4%
Folate 18µg 8µg 3%
Polyunsaturated fat 0.564g 0.322g 2%
Carbs 74.67g 80.89g 2%
Starch 62.45g 68.29g 2%
Vitamin B2 0.06mg 0.05mg 1%
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

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

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, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168927/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.