Pasta vs. Semolina — In-Depth Nutrition Comparison

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Significant differences between pasta and semolina

Pasta has more folate and vitamin B2; however, semolina is richer in manganese, vitamin B6, vitamin B3, copper, phosphorus, vitamin B5, and calcium.
Semolina covers your daily manganese needs 35% more than pasta.

Specific food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Rice, white, long-grain, parboiled, unenriched, dry.

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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.

Pasta

Semolina

Contains more IronIron

+54.1%

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+1083.3%
Contains more PotassiumPotassium	+625%
Contains more CopperCopper	+205.4%
Contains more ZincZinc	+82.1%
Contains more PhosphorusPhosphorus	+142.9%
Contains less SodiumSodium	-66.7%
Contains more ManganeseManganese	+362.1%

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.

Pasta

Semolina

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+200%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+700%

Contains more Vitamin B3Vitamin B3	+408.9%
Contains more Vitamin B5Vitamin B5	+267.2%
Contains more Vitamin B6Vitamin B6	+1229.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.224mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium		19.9µg	36%
Manganese	0.224mg	1.035mg	35%
Vitamin B6	0.034mg	0.452mg	32%
Starch		68.29g	28%
Vitamin B3	0.992mg	5.048mg	25%
Copper	0.093mg	0.284mg	21%
Carbs	24.93g	80.89g	19%
Folate	64µg	8µg	14%
Phosphorus	63mg	153mg	13%
Calories	131kcal	374kcal	12%
Cholesterol	33mg	0mg	11%
Vitamin B5	0.183mg	0.672mg	10%
Vitamin B2	0.15mg	0.05mg	8%
Calcium	6mg	71mg	7%
Fiber		1.8g	7%
Vitamin B12	0.14µg	0µg	6%
Protein	5.15g	7.51g	5%
Iron	1.14mg	0.74mg	5%
Potassium	24mg	174mg	4%
Zinc	0.56mg	1.02mg	4%
Magnesium	18mg	27mg	2%
Vitamin A	6µg		1%
Vitamin B1	0.209mg	0.224mg	1%
Saturated fat	0.15g	0.294g	1%
Polyunsaturated fat	0.429g	0.322g	1%
Protein per 100 calories	3.9g	2g	N/A
Calories per 10 g protein	254kcal	498kcal	N/A
Weight per 100 calories	76g	27g	N/A
Fats	1.05g	1.03g	0%
Net carbs	24.93g	79.09g	N/A
Sugar		0.33g	N/A
Sodium	6mg	2mg	0%
Vitamin E		0.03mg	0%
Vitamin K		0.1µg	0%
Monounsaturated fat	0.124g	0.258g	0%
Tryptophan	0.065mg	0.103mg	0%
Threonine	0.134mg	0.271mg	0%
Isoleucine	0.197mg	0.339mg	0%
Leucine	0.348mg	0.656mg	0%
Lysine	0.097mg	0.215mg	0%
Methionine	0.079mg	0.183mg	0%
Phenylalanine	0.247mg	0.398mg	0%
Valine	0.217mg	0.47mg	0%
Histidine	0.103mg	0.185mg	0%
Fructose		0.02g	0%