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Sesame vs Semolina - In-Depth Nutrition Comparison

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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
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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
Contains more Calcium +1273.2%
Contains more Iron +1866.2%
Contains more Magnesium +1200%
Contains more Phosphorus +311.1%
Contains more Potassium +169%
Contains more Zinc +659.8%
Contains more Copper +1337.3%
Contains less Sodium -81.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Calcium +1273.2%
Contains more Iron +1866.2%
Contains more Magnesium +1200%
Contains more Phosphorus +311.1%
Contains more Potassium +169%
Contains more Zinc +659.8%
Contains more Copper +1337.3%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +253.1%
Contains more Vitamin B2 +394%
Contains more Vitamin B6 +74.8%
Contains more Folate +1112.5%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B5 +1244%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 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 +733.3%
Contains more Vitamin B1 +253.1%
Contains more Vitamin B2 +394%
Contains more Vitamin B6 +74.8%
Contains more Folate +1112.5%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B5 +1244%
Contains more Vitamin K +∞%

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.
Sesame Semolina
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Semolina Opinion
Net carbs 11.65g 79.09g Semolina
Protein 17.73g 7.51g Sesame
Fats 49.67g 1.03g Sesame
Carbs 23.45g 80.89g Semolina
Calories 573kcal 374kcal Sesame
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar 0.3g 0.33g Sesame
Fiber 11.8g 1.8g Sesame
Calcium 975mg 71mg Sesame
Iron 14.55mg 0.74mg Sesame
Magnesium 351mg 27mg Sesame
Phosphorus 629mg 153mg Sesame
Potassium 468mg 174mg Sesame
Sodium 11mg 2mg Semolina
Zinc 7.75mg 1.02mg Sesame
Copper 4.082mg 0.284mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.03mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Folate 97µg 8µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.1µg Semolina
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 0.294g Semolina
Monounsaturated Fat 18.759g 0.258g Sesame
Polyunsaturated fat 21.773g 0.322g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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
50
Sesame
26
Semolina
Mineral Summary Score
372
Sesame
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
106%
Sesame
45%
Semolina
Carbohydrates
23%
Sesame
81%
Semolina
Fats
229%
Sesame
5%
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 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)
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. 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.