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Seed vs. Semolina — In-Depth Nutrition Comparison

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Important differences between Seed and Semolina

  • Semolina has less Fiber, Phosphorus, Iron, Manganese, Magnesium, Copper, Selenium, Calcium, Vitamin B1, and Zinc.
  • Seed's daily need coverage for Fiber is 130% more.
  • Seed has 12 times more Magnesium than Semolina. Seed has 335mg of Magnesium, while Semolina has 27mg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

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.
Seed
9
:
Contains more Calcium +788.7%
Contains more Iron +943.2%
Contains more Magnesium +1140.7%
Contains more Phosphorus +462.1%
Contains more Potassium +133.9%
Contains more Zinc +349%
Contains more Copper +225.4%
Contains more Manganese +163.1%
Contains more Selenium +177.4%
Contains less Sodium -87.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Calcium +788.7%
Contains more Iron +943.2%
Contains more Magnesium +1140.7%
Contains more Phosphorus +462.1%
Contains more Potassium +133.9%
Contains more Zinc +349%
Contains more Copper +225.4%
Contains more Manganese +163.1%
Contains more Selenium +177.4%
Contains less Sodium -87.5%

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.
Seed
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1566.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +176.8%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +74.9%
Contains more Folate +512.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 E +1566.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +176.8%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +74.9%
Contains more Folate +512.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
3
:
Contains more Protein +120.2%
Contains more Fats +2884.5%
Contains more Other +576.1%
Contains more Carbs +92%
Contains more Water +70%
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 Protein +120.2%
Contains more Fats +2884.5%
Contains more Other +576.1%
Contains more Carbs +92%
Contains more Water +70%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
2
:
Contains more Monounsaturated Fat +795%
Contains more Polyunsaturated fat +7249.4%
Contains less Saturated Fat -91.2%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +795%
Contains more Polyunsaturated fat +7249.4%
Contains less Saturated Fat -91.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Semolina Opinion
Net carbs 7.72g 79.09g Semolina
Protein 16.54g 7.51g Seed
Fats 30.74g 1.03g Seed
Carbs 42.12g 80.89g Semolina
Calories 486kcal 374kcal Seed
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Seed
Fiber 34.4g 1.8g Seed
Calcium 631mg 71mg Seed
Iron 7.72mg 0.74mg Seed
Magnesium 335mg 27mg Seed
Phosphorus 860mg 153mg Seed
Potassium 407mg 174mg Seed
Sodium 16mg 2mg Semolina
Zinc 4.58mg 1.02mg Seed
Copper 0.924mg 0.284mg Seed
Manganese 2.723mg 1.035mg Seed
Selenium 55.2µg 19.9µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.03mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.224mg Seed
Vitamin B2 0.17mg 0.05mg Seed
Vitamin B3 8.83mg 5.048mg Seed
Vitamin B5 0.672mg Semolina
Vitamin B6 0.452mg Semolina
Folate 49µg 8µg Seed
Vitamin K 0.1µg Semolina
Tryptophan 0.436mg 0.103mg Seed
Threonine 0.709mg 0.271mg Seed
Isoleucine 0.801mg 0.339mg Seed
Leucine 1.371mg 0.656mg Seed
Lysine 0.97mg 0.215mg Seed
Methionine 0.588mg 0.183mg Seed
Phenylalanine 1.016mg 0.398mg Seed
Valine 0.95mg 0.47mg Seed
Histidine 0.531mg 0.185mg Seed
Trans Fat 0.14g Semolina
Saturated Fat 3.33g 0.294g Semolina
Monounsaturated Fat 2.309g 0.258g Seed
Polyunsaturated fat 23.665g 0.322g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
35%
Seed
26%
Semolina
Minerals Daily Need Coverage Score
221%
Seed
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 3.036g)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 39)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.4)
Which food is richer in minerals?
Seed
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.