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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 Iron +943.2%
Contains more Calcium +788.7%
Contains more Potassium +133.9%
Contains more Magnesium +1140.7%
Contains more Copper +225.4%
Contains more Zinc +349%
Contains more Phosphorus +462.1%
Contains less Sodium -87.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +943.2%
Contains more Calcium +788.7%
Contains more Potassium +133.9%
Contains more Magnesium +1140.7%
Contains more Copper +225.4%
Contains more Zinc +349%
Contains more Phosphorus +462.1%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1566.7%
Contains more Vitamin B1 +176.8%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +74.9%
Contains more Folate +512.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1566.7%
Contains more Vitamin B1 +176.8%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +74.9%
Contains more Folate +512.5%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Seed Semolina Opinion
Calories 486 374 Seed
Protein 16.54 7.51 Seed
Fats 30.74 1.03 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 Semolina
Iron 7.72 0.74 Seed
Calcium 631 71 Seed
Potassium 407 174 Seed
Magnesium 335 27 Seed
Sugar 0.33 Seed
Fiber 34.4 1.8 Seed
Copper 0.924 0.284 Seed
Zinc 4.58 1.02 Seed
Starch 68.29 Semolina
Phosphorus 860 153 Seed
Sodium 16 2 Semolina
Vitamin A 54 0 Seed
Vitamin E 0.5 0.03 Seed
Vitamin D 0 Semolina
Vitamin B1 0.62 0.224 Seed
Vitamin B2 0.17 0.05 Seed
Vitamin B3 8.83 5.048 Seed
Vitamin B5 0.672 Semolina
Vitamin B6 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.1 Semolina
Folate 49 8 Seed
Trans Fat 0.14 Semolina
Saturated Fat 3.33 0.294 Semolina
Monounsaturated Fat 2.309 0.258 Seed
Polyunsaturated fat 23.665 0.322 Seed
Tryptophan 0.436 0.103 Seed
Threonine 0.709 0.271 Seed
Isoleucine 0.801 0.339 Seed
Leucine 1.371 0.656 Seed
Lysine 0.97 0.215 Seed
Methionine 0.588 0.183 Seed
Phenylalanine 1.016 0.398 Seed
Valine 0.95 0.47 Seed
Histidine 0.531 0.185 Seed
Fructose 0.02 Semolina

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.