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 3 times more Selenium than semolina. Pasta, dry, unenriched has 63.2µg of Selenium, while semolina has 19.9µg.
We used Pasta, dry, unenriched and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.
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 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% |
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 | +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 D
~0µg
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% |
| 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
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
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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| 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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 371kcal | 374kcal |
|
| Protein | 13.04g | 7.51g |
|
| Fats | 1.51g | 1.03g |
|
| Net carbs | 71.47g | 79.09g |
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| Carbs | 74.67g | 80.89g |
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| Magnesium | 53mg | 27mg |
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| Calcium | 21mg | 71mg |
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| Potassium | 223mg | 174mg |
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| Iron | 1.3mg | 0.74mg |
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| Sugar | 2.67g | 0.33g |
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| Fiber | 3.2g | 1.8g |
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| Copper | 0.289mg | 0.284mg |
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| Zinc | 1.41mg | 1.02mg |
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| Starch | 62.45g | 68.29g |
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| Phosphorus | 189mg | 153mg |
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| Sodium | 6mg | 2mg |
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| Vitamin E | 0.11mg | 0.03mg |
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| Manganese | 0.917mg | 1.035mg |
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| Selenium | 63.2µg | 19.9µg |
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| Vitamin B1 | 0.09mg | 0.224mg |
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| Vitamin B2 | 0.06mg | 0.05mg |
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| Vitamin B3 | 1.7mg | 5.048mg |
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| Vitamin B5 | 0.431mg | 0.672mg |
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| Vitamin B6 | 0.142mg | 0.452mg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 18µg | 8µg |
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| Saturated Fat | 0.277g | 0.294g |
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| Monounsaturated Fat | 0.171g | 0.258g |
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| Polyunsaturated fat | 0.564g | 0.322g |
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| Tryptophan | 0.185mg | 0.103mg |
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| Threonine | 0.462mg | 0.271mg |
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| Isoleucine | 0.511mg | 0.339mg |
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| Leucine | 0.988mg | 0.656mg |
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| Lysine | 0.298mg | 0.215mg |
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| Methionine | 0.147mg | 0.183mg |
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| Phenylalanine | 0.668mg | 0.398mg |
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| Valine | 0.588mg | 0.47mg |
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| Histidine | 0.298mg | 0.185mg |
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| Fructose | 0.11g | 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
11%
24%
Minerals Daily Need Coverage Score
79%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 2.34g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pasta, dry, unenriched is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Pasta, dry, unenriched is lower in glycemic index (difference - 54)
Which food is cheaper?
Pasta, dry, unenriched is cheaper (difference - $1.4)
Which food is richer in minerals?
Pasta, dry, unenriched is relatively richer in minerals
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.