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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
7
:
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 less Sodium -87.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
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 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" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar g 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
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.03mg Seed
Vitamin D IU 0IU Semolina
Vitamin D µg 0µg Semolina
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 mg 0.672mg Semolina
Vitamin B6 mg 0.452mg Semolina
Folate 49µg 8µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat 0.14g g Semolina
Saturated Fat 3.33g 0.294g Semolina
Monounsaturated Fat 2.309g 0.258g Seed
Polyunsaturated fat 23.665g 0.322g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
26
Semolina
Mineral Summary Score
195
Seed
34
Semolina

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
45%
Semolina
Carbohydrates
42%
Seed
81%
Semolina
Fats
142%
Seed
5%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.