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.
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 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.
| 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% |
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% |
| Iron | 1.14mg | 0.74mg | 5% |
| Protein | 5.15g | 7.51g | 5% |
| Zinc | 0.56mg | 1.02mg | 4% |
| Potassium | 24mg | 174mg | 4% |
| Magnesium | 18mg | 27mg | 2% |
| Saturated fat | 0.15g | 0.294g | 1% |
| Polyunsaturated fat | 0.429g | 0.322g | 1% |
| Vitamin B1 | 0.209mg | 0.224mg | 1% |
| Vitamin A | 6µg | 1% | |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +595.3% |
| Contains more ProteinProtein | +45.8% |
| Contains more CarbsCarbs | +224.5% |
| Contains more OtherOther | +129% |
~equal in
Fats
~1.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -49% |
| Contains more Poly. FatPolyunsaturated fat | +33.2% |
| Contains more Mono. FatMonounsaturated fat | +108.1% |
