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Pea raw vs. Semolina — In-Depth Nutrition Comparison

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Significant differences between pea raw and semolina

  • Pea raw has more vitamin C, vitamin K, fiber, vitamin A, and folate; however, semolina is richer in selenium, manganese, vitamin B6, vitamin B3, and copper.
  • Pea raw covers your daily vitamin C needs 44% more than semolina.

Specific food types used in this comparison are Peas, green, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Pea raw vs Semolina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 +22.2%
Contains more PotassiumPotassium +40.2%
Contains more IronIron +98.6%
Contains more ZincZinc +21.6%
Contains more CalciumCalcium +184%
Contains more CopperCopper +61.4%
Contains more PhosphorusPhosphorus +41.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +152.4%
Contains more SeleniumSelenium +1005.6%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more Vitamin B2Vitamin B2 +164%
Contains more Vitamin KVitamin K +24700%
Contains more FolateFolate +712.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +141.5%
Contains more Vitamin B5Vitamin B5 +546.2%
Contains more Vitamin B6Vitamin B6 +167.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 WaterWater +699.8%
Contains more OtherOther +22.5%
Contains more ProteinProtein +38.6%
Contains more FatsFats +157.5%
Contains more CarbsCarbs +459.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 less Sat. FatSaturated fat -75.9%
Contains more Mono. FatMonounsaturated fat +637.1%
Contains more Poly. FatPolyunsaturated fat +72.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 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 +2276.2%
Contains more FructoseFructose +1850%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~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.
Pea raw Semolina
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pea raw Semolina DV% diff.
Vitamin C 40mg 0mg 44%
Selenium 1.8µg 19.9µg 33%
Starch 68.29g 28%
Manganese 0.41mg 1.035mg 27%
Carbs 14.45g 80.89g 22%
Vitamin B6 0.169mg 0.452mg 22%
Vitamin K 24.8µg 0.1µg 21%
Vitamin B3 2.09mg 5.048mg 18%
Fiber 5.7g 1.8g 16%
Calories 81kcal 374kcal 15%
Folate 65µg 8µg 14%
Copper 0.176mg 0.284mg 12%
Vitamin B5 0.104mg 0.672mg 11%
Iron 1.47mg 0.74mg 9%
Phosphorus 108mg 153mg 6%
Vitamin B2 0.132mg 0.05mg 6%
Calcium 25mg 71mg 5%
Choline 28.4mg 5%
Protein 5.42g 7.51g 4%
Vitamin B1 0.266mg 0.224mg 4%
Vitamin A 38µg 4%
Zinc 1.24mg 1.02mg 2%
Potassium 244mg 174mg 2%
Vitamin E 0.13mg 0.03mg 1%
Fats 0.4g 1.03g 1%
Monounsaturated fat 0.035g 0.258g 1%
Saturated fat 0.071g 0.294g 1%
Polyunsaturated fat 0.187g 0.322g 1%
Magnesium 33mg 27mg 1%
Net carbs 8.75g 79.09g N/A
Sugar 5.67g 0.33g N/A
Sodium 5mg 2mg 0%
Tryptophan 0.037mg 0.103mg 0%
Threonine 0.203mg 0.271mg 0%
Isoleucine 0.195mg 0.339mg 0%
Leucine 0.323mg 0.656mg 0%
Lysine 0.317mg 0.215mg 0%
Methionine 0.082mg 0.183mg 0%
Phenylalanine 0.2mg 0.398mg 0%
Valine 0.235mg 0.47mg 0%
Histidine 0.107mg 0.185mg 0%
Fructose 0.39g 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
35%
Pea raw
24%
Semolina
Minerals Daily Need Coverage Score
31%
Pea raw
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 5.34g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 0.223g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $1.1)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (54)
Which food is richer in minerals?
?
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.

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.