Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sesame
  5. Compare
  6. Sesame vs. Semolina

Sesame vs. Semolina — In-Depth Nutrition Comparison

Compare

How are Sesame and Semolina different?

  • Sesame has more Copper, Iron, Calcium, Magnesium, Phosphorus, Manganese, Zinc, Vitamin B1, and Fiber than Semolina.
  • Daily need coverage for Copper from Sesame is 422% higher.
  • Sesame contains 24 times more Saturated Fat than Semolina. While Sesame contains 6.957g of Saturated Fat, Semolina contains only 0.294g.

Seeds, sesame seeds, whole, dried and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Sesame 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.
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +1273.2%
Contains more PotassiumPotassium +169%
Contains more IronIron +1866.2%
Contains more CopperCopper +1337.3%
Contains more ZincZinc +659.8%
Contains more PhosphorusPhosphorus +311.1%
Contains more ManganeseManganese +137.7%
Contains more SeleniumSelenium +72.9%
Contains less SodiumSodium -81.8%

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.
Sesame
Sesame
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +253.1%
Contains more Vitamin B2Vitamin B2 +394%
Contains more Vitamin B6Vitamin B6 +74.8%
Contains more FolateFolate +1112.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin B5Vitamin B5 +1244%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 ProteinProtein +136.1%
Contains more FatsFats +4722.3%
Contains more OtherOther +528.2%
Contains more CarbsCarbs +244.9%
Contains more WaterWater +110.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated Fat: Sat. Fat 6.957 g
Monounsaturated Fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
34% 30% 37%
Saturated Fat: Sat. Fat 0.294 g
Monounsaturated Fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated Fat +7170.9%
Contains more Poly. FatPolyunsaturated fat +6661.8%
Contains less Sat. FatSaturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Semolina Opinion
Calories 573kcal 374kcal Sesame
Protein 17.73g 7.51g Sesame
Fats 49.67g 1.03g Sesame
Net carbs 11.65g 79.09g Semolina
Carbs 23.45g 80.89g Semolina
Magnesium 351mg 27mg Sesame
Calcium 975mg 71mg Sesame
Potassium 468mg 174mg Sesame
Iron 14.55mg 0.74mg Sesame
Sugar 0.3g 0.33g Sesame
Fiber 11.8g 1.8g Sesame
Copper 4.082mg 0.284mg Sesame
Zinc 7.75mg 1.02mg Sesame
Starch 68.29g Semolina
Phosphorus 629mg 153mg Sesame
Sodium 11mg 2mg Semolina
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.03mg Sesame
Manganese 2.46mg 1.035mg Sesame
Selenium 34.4µg 19.9µg Sesame
Vitamin B1 0.791mg 0.224mg Sesame
Vitamin B2 0.247mg 0.05mg Sesame
Vitamin B3 4.515mg 5.048mg Semolina
Vitamin B5 0.05mg 0.672mg Semolina
Vitamin B6 0.79mg 0.452mg Sesame
Vitamin K 0µg 0.1µg Semolina
Folate 97µg 8µg Sesame
Choline 25.6mg Sesame
Saturated Fat 6.957g 0.294g Semolina
Monounsaturated Fat 18.759g 0.258g Sesame
Polyunsaturated fat 21.773g 0.322g Sesame
Tryptophan 0.388mg 0.103mg Sesame
Threonine 0.736mg 0.271mg Sesame
Isoleucine 0.763mg 0.339mg Sesame
Leucine 1.358mg 0.656mg Sesame
Lysine 0.569mg 0.215mg Sesame
Methionine 0.586mg 0.183mg Sesame
Phenylalanine 0.94mg 0.398mg Sesame
Valine 0.99mg 0.47mg Sesame
Histidine 0.522mg 0.185mg Sesame
Fructose 0.02g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Sesame
Sesame vs Chia seeds
Chia seeds
Sesame
Sesame vs Safflower
Safflower
Sesame
Sesame vs Sunflower seeds
Sunflower seeds
Semolina
Semolina vs Wild rice raw
Wild rice raw
Semolina
Semolina vs Wheat
Wheat
Semolina
Semolina vs Bulgur dry
Bulgur dry

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
47%
Sesame
24%
Semolina
Minerals Daily Need Coverage Score
348%
Sesame
52%
Semolina

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.03g)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 6.663g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 54)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.