Salsa vs. Semolina — In-Depth Nutrition Comparison
Compare
The main differences between salsa and semolina
- Salsa is richer in iron and vitamin A, yet semolina is richer in selenium, vitamin B3, vitamin B6, copper, phosphorus, vitamin B1, and zinc.
- Daily need coverage for selenium for semolina is 35% higher.
- Semolina contains less sodium.
Food types used in this article are USDA Commodity, salsa and Rice, white, long-grain, parboiled, unenriched, dry.
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.
| Contains more PotassiumPotassium | +55.2% |
| Contains more IronIron | +202.7% |
| Contains more MagnesiumMagnesium | +68.8% |
| Contains more CalciumCalcium | +491.7% |
| Contains more CopperCopper | +195.8% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +410% |
| Contains less SodiumSodium | -99.5% |
| 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 AVitamin A | +∞% |
| Contains more FolateFolate | +137.5% |
| Contains more Vitamin B1Vitamin B1 | +348% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +367.4% |
| Contains more Vitamin B6Vitamin B6 | +203.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 45% | |
| Selenium | 0.4µg | 19.9µg | 35% |
| Starch | 68.29g | 28% | |
| Vitamin B3 | 1.08mg | 5.048mg | 25% |
| Carbs | 7g | 80.89g | 25% |
| Vitamin B6 | 0.149mg | 0.452mg | 23% |
| Copper | 0.096mg | 0.284mg | 21% |
| Sodium | 430mg | 2mg | 19% |
| Iron | 2.24mg | 0.74mg | 19% |
| Phosphorus | 30mg | 153mg | 18% |
| Calories | 36kcal | 374kcal | 17% |
| Vitamin B1 | 0.05mg | 0.224mg | 15% |
| Vitamin B5 | 0.672mg | 13% | |
| Protein | 1.5g | 7.51g | 12% |
| Zinc | 0.17mg | 1.02mg | 8% |
| Calcium | 12mg | 71mg | 6% |
| Vitamin C | 4mg | 0mg | 4% |
| Potassium | 270mg | 174mg | 3% |
| Magnesium | 16mg | 27mg | 3% |
| Vitamin A | 28µg | 3% | |
| Folate | 19µg | 8µg | 3% |
| Fiber | 1.4g | 1.8g | 2% |
| Vitamin B2 | 0.03mg | 0.05mg | 2% |
| Polyunsaturated fat | 0.107g | 0.322g | 1% |
| Fats | 0.2g | 1.03g | 1% |
| Saturated fat | 0.029g | 0.294g | 1% |
| Monounsaturated fat | 0.016g | 0.258g | 1% |
| Net carbs | 5.6g | 79.09g | N/A |
| Sugar | 0.33g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +809.7% |
| Contains more OtherOther | +125.4% |
| Contains more ProteinProtein | +400.7% |
| Contains more FatsFats | +415% |
| Contains more CarbsCarbs | +1055.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.1% |
| Contains more Mono. FatMonounsaturated fat | +1512.5% |
| Contains more Poly. FatPolyunsaturated fat | +200.9% |
