Poblano vs. Semolina — In-Depth Nutrition Comparison
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The main differences between Poblano and Semolina
- Poblano is richer in Vitamin B6, Vitamin B2, Iron, Fiber, Potassium, Vitamin B5, Copper, Magnesium, and Folate, yet Semolina is richer in Selenium.
- Daily need coverage for Vitamin B6 from Poblano is 237% higher.
- Poblano contains 45 times more Vitamin B2 than Semolina. Poblano contains 2.255mg of Vitamin B2, while Semolina contains 0.05mg.
Food types used in this article are Peppers, ancho, dried 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
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Iron
+1377%
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Magnesium
+318.5%
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Phosphorus
+31.4%
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Potassium
+1285.6%
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Zinc
+39.2%
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Copper
+78.9%
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Manganese
+23.6%
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Calcium
+16.4%
Contains
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Sodium
-95.3%
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Selenium
+586.2%
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Iron
+1377%
Contains
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Magnesium
+318.5%
Contains
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Phosphorus
+31.4%
Contains
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Potassium
+1285.6%
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Zinc
+39.2%
Contains
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Copper
+78.9%
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Manganese
+23.6%
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Calcium
+16.4%
Contains
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Sodium
-95.3%
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Selenium
+586.2%
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.
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Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+4410%
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Vitamin B3
+26.8%
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Vitamin B5
+196.6%
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Vitamin B6
+682.1%
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Folate
+762.5%
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Vitamin B1
+25.1%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+4410%
Contains
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Vitamin B3
+26.8%
Contains
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Vitamin B5
+196.6%
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Vitamin B6
+682.1%
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Folate
+762.5%
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Vitamin B1
+25.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+57.9%
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Fats
+696.1%
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Water
+129.5%
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Other
+729.6%
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Carbs
+57.3%
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Protein
+57.9%
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Fats
+696.1%
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Water
+129.5%
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Other
+729.6%
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Carbs
+57.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+90.7%
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Polyunsaturated fat
+1300.9%
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Saturated Fat
-64.1%
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Monounsaturated Fat
+90.7%
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Polyunsaturated fat
+1300.9%
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Saturated Fat
-64.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 29.82g | 79.09g |
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| Protein | 11.86g | 7.51g |
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| Fats | 8.2g | 1.03g |
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| Carbs | 51.42g | 80.89g |
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| Calories | 281kcal | 374kcal |
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| Starch | 68.29g |
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| Fructose | 0.02g |
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| Sugar | 0.33g |
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| Fiber | 21.6g | 1.8g |
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| Calcium | 61mg | 71mg |
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| Iron | 10.93mg | 0.74mg |
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| Magnesium | 113mg | 27mg |
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| Phosphorus | 201mg | 153mg |
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| Potassium | 2411mg | 174mg |
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| Sodium | 43mg | 2mg |
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| Zinc | 1.42mg | 1.02mg |
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| Copper | 0.508mg | 0.284mg |
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| Manganese | 1.279mg | 1.035mg |
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| Selenium | 2.9µg | 19.9µg |
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| Vitamin A | 20438IU | 0IU |
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| Vitamin A RAE | 1022µg |
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| Vitamin E | 0.03mg |
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| Vitamin C | 2mg | 0mg |
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| Vitamin B1 | 0.179mg | 0.224mg |
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| Vitamin B2 | 2.255mg | 0.05mg |
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| Vitamin B3 | 6.403mg | 5.048mg |
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| Vitamin B5 | 1.993mg | 0.672mg |
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| Vitamin B6 | 3.535mg | 0.452mg |
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| Folate | 69µg | 8µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.155mg | 0.103mg |
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| Threonine | 0.425mg | 0.271mg |
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| Isoleucine | 0.373mg | 0.339mg |
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| Leucine | 0.605mg | 0.656mg |
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| Lysine | 0.515mg | 0.215mg |
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| Methionine | 0.142mg | 0.183mg |
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| Phenylalanine | 0.361mg | 0.398mg |
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| Valine | 0.489mg | 0.47mg |
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| Histidine | 0.232mg | 0.185mg |
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| Saturated Fat | 0.82g | 0.294g |
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| Monounsaturated Fat | 0.492g | 0.258g |
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| Polyunsaturated fat | 4.511g | 0.322g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
242%
26%
Minerals Daily Need Coverage Score
120%
52%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Semolina is lower in Saturated Fat (difference - 0.526g)
Which food is cheaper?
Semolina is cheaper (difference - $5.6)
Which food is lower in Sugar?
Poblano is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Poblano is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)