Quinoa vs. Semolina — In-Depth Nutrition Comparison
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Summary of differences between quinoa and semolina
- Quinoa has more iron, magnesium, and folate; however, semolina is higher in selenium, vitamin B3, vitamin B6, manganese, copper, vitamin B1, and calcium.
- Semolina covers your daily need for selenium, 31% more than quinoa.
- Quinoa has 5 times more folate than semolina. While quinoa has 42µg of folate, semolina has only 8µg.
These are the specific foods used in this comparison Quinoa, cooked and Rice, white, long-grain, parboiled, unenriched, dry.
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.
| Contains more MagnesiumMagnesium | +137% |
| Contains more IronIron | +101.4% |
| Contains more CalciumCalcium | +317.6% |
| Contains more CopperCopper | +47.9% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +64% |
| Contains more SeleniumSelenium | +610.7% |
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 | +2000% |
| Contains more Vitamin B2Vitamin B2 | +120% |
| Contains more FolateFolate | +425% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +109.3% |
| Contains more Vitamin B3Vitamin B3 | +1125.2% |
| Contains more Vitamin B6Vitamin B6 | +267.5% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.8µg | 19.9µg | 31% |
| Vitamin B3 | 0.412mg | 5.048mg | 29% |
| Vitamin B6 | 0.123mg | 0.452mg | 25% |
| Starch | 17.63g | 68.29g | 21% |
| Carbs | 21.3g | 80.89g | 20% |
| Manganese | 0.631mg | 1.035mg | 18% |
| Calories | 120kcal | 374kcal | 13% |
| Vitamin B5 | 0.672mg | 13% | |
| Copper | 0.192mg | 0.284mg | 10% |
| Vitamin B1 | 0.107mg | 0.224mg | 10% |
| Folate | 42µg | 8µg | 9% |
| Magnesium | 64mg | 27mg | 9% |
| Iron | 1.49mg | 0.74mg | 9% |
| Protein | 4.4g | 7.51g | 6% |
| Polyunsaturated fat | 1.078g | 0.322g | 5% |
| Vitamin B2 | 0.11mg | 0.05mg | 5% |
| Calcium | 17mg | 71mg | 5% |
| Vitamin E | 0.63mg | 0.03mg | 4% |
| Choline | 23mg | 4% | |
| Fiber | 2.8g | 1.8g | 4% |
| Fats | 1.92g | 1.03g | 1% |
| Monounsaturated fat | 0.528g | 0.258g | 1% |
| Zinc | 1.09mg | 1.02mg | 1% |
| Net carbs | 18.5g | 79.09g | N/A |
| Potassium | 172mg | 174mg | 0% |
| Sugar | 0.87g | 0.33g | N/A |
| Phosphorus | 152mg | 153mg | 0% |
| Sodium | 7mg | 2mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Saturated fat | 0.231g | 0.294g | 0% |
| Tryptophan | 0.052mg | 0.103mg | 0% |
| Threonine | 0.131mg | 0.271mg | 0% |
| Isoleucine | 0.157mg | 0.339mg | 0% |
| Leucine | 0.261mg | 0.656mg | 0% |
| Lysine | 0.239mg | 0.215mg | 0% |
| Methionine | 0.096mg | 0.183mg | 0% |
| Phenylalanine | 0.185mg | 0.398mg | 0% |
| Valine | 0.185mg | 0.47mg | 0% |
| Histidine | 0.127mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +86.4% |
| Contains more WaterWater | +626.3% |
| Contains more ProteinProtein | +70.7% |
| Contains more CarbsCarbs | +279.8% |
~equal in
Other
~0.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.4% |
| Contains more Mono. FatMonounsaturated fat | +104.7% |
| Contains more Poly. FatPolyunsaturated fat | +234.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +287.4% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
