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  6. Saffron vs. Semolina

Saffron vs. Semolina — In-Depth Nutrition Comparison

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Summary of differences between Saffron and Semolina

  • Saffron has more Manganese, Iron, Vitamin C, Magnesium, Potassium, Vitamin B6, Folate, and Vitamin B2, however, Semolina is higher in Selenium, and Vitamin B3.
  • Saffron covers your daily need of Manganese 1190% more than Semolina.

These are the specific foods used in this comparison Spices, saffron and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Saffron vs Semolina infographic
Infographic link

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.
Saffron
Saffron
8
:
2
Semolina
Semolina
Contains more Calcium +56.3%
Contains more Iron +1400%
Contains more Magnesium +877.8%
Contains more Phosphorus +64.7%
Contains more Potassium +890.8%
Contains more Copper +15.5%
Contains more Manganese +2644.7%
Contains less Sodium -98.6%
Contains more Selenium +255.4%
Equal in Zinc - 1.02
Saffron
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 417% 189% 108% 153% 20% 30% 110% 3706% 31%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Calcium +56.3%
Contains more Iron +1400%
Contains more Magnesium +877.8%
Contains more Phosphorus +64.7%
Contains more Potassium +890.8%
Contains more Copper +15.5%
Contains more Manganese +2644.7%
Contains less Sodium -98.6%
Contains more Selenium +255.4%
Equal in Zinc - 1.02

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.
Saffron
Saffron
5
:
5
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +434%
Contains more Vitamin B6 +123.5%
Contains more Folate +1062.5%
Contains more Vitamin B1 +94.8%
Contains more Vitamin B3 +245.8%
Saffron
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 0% 0%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +434%
Contains more Vitamin B6 +123.5%
Contains more Folate +1062.5%
Contains more Vitamin B1 +94.8%
Contains more Vitamin B3 +245.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Saffron
Saffron
4
:
1
Semolina
Semolina
Contains more Protein +52.2%
Contains more Fats +468%
Contains more Water +20.7%
Contains more Other +667.6%
Contains more Carbs +23.7%
Saffron
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Semolina
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 Protein +52.2%
Contains more Fats +468%
Contains more Water +20.7%
Contains more Other +667.6%
Contains more Carbs +23.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Saffron
Saffron
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +66.3%
Contains more Polyunsaturated fat +541.9%
Contains less Saturated Fat -81.5%
Saffron
39% 11% 51%
Saturated Fat: 1.586 g
Monounsaturated Fat: 0.429 g
Polyunsaturated fat: 2.067 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +66.3%
Contains more Polyunsaturated fat +541.9%
Contains less Saturated Fat -81.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saffron Semolina
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saffron Semolina Opinion
Net carbs 61.47g 79.09g Semolina
Protein 11.43g 7.51g Saffron
Fats 5.85g 1.03g Saffron
Carbs 65.37g 80.89g Semolina
Calories 310kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Saffron
Fiber 3.9g 1.8g Saffron
Calcium 111mg 71mg Saffron
Iron 11.1mg 0.74mg Saffron
Magnesium 264mg 27mg Saffron
Phosphorus 252mg 153mg Saffron
Potassium 1724mg 174mg Saffron
Sodium 148mg 2mg Semolina
Zinc 1.09mg 1.02mg Saffron
Copper 0.328mg 0.284mg Saffron
Manganese 28.408mg 1.035mg Saffron
Selenium 5.6µg 19.9µg Semolina
Vitamin A 530IU 0IU Saffron
Vitamin A RAE 27µg Saffron
Vitamin E 0.03mg Semolina
Vitamin C 80.8mg 0mg Saffron
Vitamin B1 0.115mg 0.224mg Semolina
Vitamin B2 0.267mg 0.05mg Saffron
Vitamin B3 1.46mg 5.048mg Semolina
Vitamin B5 0.672mg Semolina
Vitamin B6 1.01mg 0.452mg Saffron
Folate 93µg 8µg Saffron
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Saturated Fat 1.586g 0.294g Semolina
Omega-3 - DPA 0.006g 0g Saffron
Monounsaturated Fat 0.429g 0.258g Saffron
Polyunsaturated fat 2.067g 0.322g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
60%
Saffron
26%
Semolina
Minerals Daily Need Coverage Score
479%
Saffron
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 146mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 1.292g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 16)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.8)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 0.33g)
Which food is richer in minerals?
Saffron
Saffron 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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.