Peanut vs. Semolina — In-Depth Nutrition Comparison
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Summary of differences between peanuts and semolina
- Semolina has less copper, folate, vitamin E, iron, vitamin B3, manganese, vitamin B1, magnesium, and phosphorus than peanuts.
- Peanuts cover your daily need for copper, 96% more than semolina.
- Peanuts have 278 times more vitamin E than semolina. While peanuts have 8.33mg of vitamin E, semolina has only 0.03mg.
- Semolina has less saturated fat.
- The glycemic index of semolina is higher.
These are the specific foods used in this comparison Peanuts, all types, raw 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.
| Contains more MagnesiumMagnesium | +522.2% |
| Contains more CalciumCalcium | +29.6% |
| Contains more PotassiumPotassium | +305.2% |
| Contains more IronIron | +518.9% |
| Contains more CopperCopper | +302.8% |
| Contains more ZincZinc | +220.6% |
| Contains more PhosphorusPhosphorus | +145.8% |
| Contains more ManganeseManganese | +86.9% |
| Contains less SodiumSodium | -88.9% |
| Contains more SeleniumSelenium | +176.4% |
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 | +27666.7% |
| Contains more Vitamin B1Vitamin B1 | +185.7% |
| Contains more Vitamin B2Vitamin B2 | +170% |
| Contains more Vitamin B3Vitamin B3 | +139% |
| Contains more Vitamin B5Vitamin B5 | +162.9% |
| Contains more FolateFolate | +2900% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +29.9% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 15.558g | 0.322g | 102% |
| Copper | 1.144mg | 0.284mg | 96% |
| Fats | 49.24g | 1.03g | 74% |
| Monounsaturated fat | 24.426g | 0.258g | 60% |
| Folate | 240µg | 8µg | 58% |
| Vitamin E | 8.33mg | 0.03mg | 55% |
| Iron | 4.58mg | 0.74mg | 48% |
| Vitamin B3 | 12.066mg | 5.048mg | 44% |
| Manganese | 1.934mg | 1.035mg | 39% |
| Protein | 25.8g | 7.51g | 37% |
| Vitamin B1 | 0.64mg | 0.224mg | 35% |
| Magnesium | 168mg | 27mg | 34% |
| Phosphorus | 376mg | 153mg | 32% |
| Starch | 68.29g | 28% | |
| Fiber | 8.5g | 1.8g | 27% |
| Saturated fat | 6.279g | 0.294g | 27% |
| Selenium | 7.2µg | 19.9µg | 23% |
| Vitamin B5 | 1.767mg | 0.672mg | 22% |
| Carbs | 16.13g | 80.89g | 22% |
| Zinc | 3.27mg | 1.02mg | 20% |
| Potassium | 705mg | 174mg | 16% |
| Calories | 567kcal | 374kcal | 10% |
| Choline | 52.5mg | 10% | |
| Vitamin B6 | 0.348mg | 0.452mg | 8% |
| Vitamin B2 | 0.135mg | 0.05mg | 7% |
| Calcium | 92mg | 71mg | 2% |
| Sodium | 18mg | 2mg | 1% |
| Net carbs | 7.63g | 79.09g | N/A |
| Sugar | 4.72g | 0.33g | N/A |
| Vitamin K | 0µg | 0.1µg | 0% |
| Tryptophan | 0.25mg | 0.103mg | 0% |
| Threonine | 0.883mg | 0.271mg | 0% |
| Isoleucine | 0.907mg | 0.339mg | 0% |
| Leucine | 1.672mg | 0.656mg | 0% |
| Lysine | 0.926mg | 0.215mg | 0% |
| Methionine | 0.317mg | 0.183mg | 0% |
| Phenylalanine | 1.377mg | 0.398mg | 0% |
| Valine | 1.082mg | 0.47mg | 0% |
| Histidine | 0.652mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +243.5% |
| Contains more FatsFats | +4680.6% |
| Contains more OtherOther | +228.2% |
| Contains more CarbsCarbs | +401.5% |
| Contains more WaterWater | +51.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9367.4% |
| Contains more Poly. FatPolyunsaturated fat | +4731.7% |
| Contains less Sat. FatSaturated fat | -95.3% |
