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Poppy seed vs. Semolina — In-Depth Nutrition Comparison

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How are poppy seed and semolina different?

  • Poppy seed is higher in manganese, copper, calcium, iron, phosphorus, magnesium, fiber, zinc, and vitamin B1; however, semolina is richer in vitamin B3.
  • Daily need coverage for manganese for poppy seed is 247% higher.
  • Poppy seed contains 20 times more calcium than semolina. While poppy seed contains 1438mg of calcium, semolina contains only 71mg.
  • Poppy seed has a lower glycemic index (5) than semolina (54).

Spices, poppy seed and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
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 +1185.2%
Contains more CalciumCalcium +1925.4%
Contains more PotassiumPotassium +313.2%
Contains more IronIron +1218.9%
Contains more CopperCopper +472.9%
Contains more ZincZinc +674.5%
Contains more PhosphorusPhosphorus +468.6%
Contains more ManganeseManganese +548%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +47.4%

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.
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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
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 EVitamin E +5800%
Contains more Vitamin B1Vitamin B1 +281.3%
Contains more Vitamin B2Vitamin B2 +100%
Contains more FolateFolate +925%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +463.4%
Contains more Vitamin B5Vitamin B5 +107.4%
Contains more Vitamin B6Vitamin B6 +83%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 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 ProteinProtein +139.5%
Contains more FatsFats +3935%
Contains more OtherOther +797.2%
Contains more CarbsCarbs +187.6%
Contains more WaterWater +65.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 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 more Mono. FatMonounsaturated fat +2218.6%
Contains more Poly. FatPolyunsaturated fat +8772.4%
Contains less Sat. FatSaturated fat -93.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 12% 10%
Starch: 0 g
Sucrose: 2.33 g
Glucose: 0.37 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0 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 +1009.5%
Contains more GlucoseGlucose +236.4%
Contains more FructoseFructose +1350%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~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.
Poppy seed Semolina
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Poppy seed Semolina DV% diff.
Manganese 6.707mg 1.035mg 247%
Polyunsaturated fat 28.569g 0.322g 188%
Copper 1.627mg 0.284mg 149%
Calcium 1438mg 71mg 137%
Iron 9.76mg 0.74mg 113%
Phosphorus 870mg 153mg 102%
Magnesium 347mg 27mg 76%
Fiber 19.5g 1.8g 71%
Zinc 7.9mg 1.02mg 63%
Fats 41.56g 1.03g 62%
Vitamin B1 0.854mg 0.224mg 53%
Starch 68.29g 28%
Vitamin B3 0.896mg 5.048mg 26%
Protein 17.99g 7.51g 21%
Saturated fat 4.517g 0.294g 19%
Folate 82µg 8µg 19%
Carbs 28.13g 80.89g 18%
Potassium 719mg 174mg 16%
Vitamin B6 0.247mg 0.452mg 16%
Monounsaturated fat 5.982g 0.258g 14%
Vitamin E 1.77mg 0.03mg 12%
Selenium 13.5µg 19.9µg 12%
Calories 525kcal 374kcal 8%
Vitamin B5 0.324mg 0.672mg 7%
Vitamin B2 0.1mg 0.05mg 4%
Choline 8.8mg 2%
Sodium 26mg 2mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 8.63g 79.09g N/A
Sugar 2.99g 0.33g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.184mg 0.103mg 0%
Threonine 0.686mg 0.271mg 0%
Isoleucine 0.819mg 0.339mg 0%
Leucine 1.321mg 0.656mg 0%
Lysine 0.952mg 0.215mg 0%
Methionine 0.502mg 0.183mg 0%
Phenylalanine 0.758mg 0.398mg 0%
Valine 1.095mg 0.47mg 0%
Histidine 0.471mg 0.185mg 0%
Fructose 0.29g 0.02g 0%
Omega-3 - ALA 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poppy seed Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Poppy seed
24%
Semolina
Minerals Daily Need Coverage Score
319%
Poppy seed
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 2.66g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 4.223g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1)
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.