Potato vs. Semolina — In-Depth Nutrition Comparison
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How are potatoes and semolina different?
- Potatoes are richer in vitamin C and potassium, while semolina is higher in manganese, selenium, vitamin B3, copper, phosphorus, vitamin B1, vitamin B6, and vitamin B5.
- Semolina covers your daily need for manganese, 36% more than potatoes.
- Potatoes have a higher glycemic index (86) than semolina (54).
Potatoes, flesh, and skin, raw and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.
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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 PotassiumPotassium | +144.3% |
| Contains more MagnesiumMagnesium | +17.4% |
| Contains more CalciumCalcium | +491.7% |
| Contains more CopperCopper | +158.2% |
| Contains more ZincZinc | +240% |
| Contains more PhosphorusPhosphorus | +168.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +417.5% |
| Contains more SeleniumSelenium | +4875% |
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 CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +1900% |
| Contains more FolateFolate | +87.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B1Vitamin B1 | +176.5% |
| Contains more Vitamin B2Vitamin B2 | +56.3% |
| Contains more Vitamin B3Vitamin B3 | +375.8% |
| Contains more Vitamin B5Vitamin B5 | +127.8% |
| Contains more Vitamin B6Vitamin B6 | +51.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.2mg | 1.035mg | 36% |
| Selenium | 0.4µg | 19.9µg | 35% |
| Vitamin B3 | 1.061mg | 5.048mg | 25% |
| Vitamin C | 19.7mg | 0mg | 22% |
| Starch | 15.29g | 68.29g | 22% |
| Carbs | 17.49g | 80.89g | 21% |
| Copper | 0.11mg | 0.284mg | 19% |
| Calories | 77kcal | 374kcal | 15% |
| Phosphorus | 57mg | 153mg | 14% |
| Vitamin B6 | 0.298mg | 0.452mg | 12% |
| Vitamin B1 | 0.081mg | 0.224mg | 12% |
| Protein | 2.05g | 7.51g | 11% |
| Vitamin B5 | 0.295mg | 0.672mg | 8% |
| Zinc | 0.3mg | 1.02mg | 7% |
| Potassium | 425mg | 174mg | 7% |
| Calcium | 12mg | 71mg | 6% |
| Folate | 15µg | 8µg | 2% |
| Polyunsaturated fat | 0.042g | 0.322g | 2% |
| Choline | 12.1mg | 2% | |
| Vitamin K | 2µg | 0.1µg | 2% |
| Monounsaturated fat | 0.002g | 0.258g | 1% |
| Saturated fat | 0.025g | 0.294g | 1% |
| Fats | 0.09g | 1.03g | 1% |
| Fiber | 2.1g | 1.8g | 1% |
| Vitamin B2 | 0.032mg | 0.05mg | 1% |
| Magnesium | 23mg | 27mg | 1% |
| Iron | 0.81mg | 0.74mg | 1% |
| Net carbs | 15.39g | 79.09g | N/A |
| Sugar | 0.82g | 0.33g | N/A |
| Sodium | 6mg | 2mg | 0% |
| Vitamin E | 0.01mg | 0.03mg | 0% |
| Tryptophan | 0.021mg | 0.103mg | 0% |
| Threonine | 0.067mg | 0.271mg | 0% |
| Isoleucine | 0.066mg | 0.339mg | 0% |
| Leucine | 0.098mg | 0.656mg | 0% |
| Lysine | 0.107mg | 0.215mg | 0% |
| Methionine | 0.032mg | 0.183mg | 0% |
| Phenylalanine | 0.081mg | 0.398mg | 0% |
| Valine | 0.103mg | 0.47mg | 0% |
| Histidine | 0.035mg | 0.185mg | 0% |
| Fructose | 0.26g | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +703.8% |
| Contains more OtherOther | +57.7% |
| Contains more ProteinProtein | +266.3% |
| Contains more FatsFats | +1044.4% |
| Contains more CarbsCarbs | +362.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.5% |
| Contains more Mono. FatMonounsaturated fat | +12800% |
| Contains more Poly. FatPolyunsaturated fat | +666.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +181.8% |
| Contains more FructoseFructose | +1200% |
| Contains more StarchStarch | +346.6% |
| Contains more SucroseSucrose | +23.5% |
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