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, carbs, phosphorus, and vitamin B5.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+408.9%
Contains more Vitamin B5Vitamin B5	+267.2%
Contains more Vitamin B6Vitamin B6	+1229.4%
Contains more Vitamin KVitamin K	+∞%

~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%