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Semolina vs. Crateva religiosa — In-Depth Nutrition Comparison

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Summary of differences between semolina and crateva religiosa

  • Semolina has more manganese, copper, phosphorus, zinc, and calcium; however, crateva religiosa is higher in vitamin C, fiber, and iron.
  • Crateva religiosa covers your daily need for vitamin C, 60% more than semolina.
  • Semolina has 9 times more calcium than crateva religiosa. While semolina has 71mg of calcium, crateva religiosa has only 8mg.
  • Semolina has less sugar.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Abiyuch, raw.

Infographic

Semolina vs Crateva religiosa 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 2.4% 27% 60% 19% 8.5% 20% 2.6% 24% 0%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +787.5%
Contains more CopperCopper +398.2%
Contains more ZincZinc +229%
Contains more PhosphorusPhosphorus +225.5%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +468.7%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +74.7%
Contains more IronIron +117.6%

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.
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%
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 180% 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
Contains more ProteinProtein +400.7%
Contains more FatsFats +930%
Contains more CarbsCarbs +359.6%
Contains more WaterWater +710.3%
Contains more OtherOther +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
100%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -95.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
53% 44% 2%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 4.5 g
Fructose: 3.8 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +320%
Contains more GlucoseGlucose +3990.9%
Contains more FructoseFructose +18900%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Crateva religiosa DV% diff.
Vitamin C 0mg 54.1mg 60%
Manganese 1.035mg 0.182mg 37%
Selenium 19.9µg 36%
Vitamin B6 0.452mg 35%
Vitamin B3 5.048mg 32%
Starch 68.29g 28%
Copper 0.284mg 0.057mg 25%
Carbs 80.89g 17.6g 21%
Vitamin B1 0.224mg 19%
Phosphorus 153mg 47mg 15%
Calories 374kcal 69kcal 15%
Fiber 1.8g 5.3g 14%
Vitamin B5 0.672mg 13%
Protein 7.51g 1.5g 12%
Iron 0.74mg 1.61mg 11%
Calcium 71mg 8mg 6%
Zinc 1.02mg 0.31mg 6%
Fructose 0.02g 3.8g 5%
Potassium 174mg 304mg 4%
Vitamin B2 0.05mg 4%
Polyunsaturated fat 0.322g 2%
Folate 8µg 2%
Monounsaturated fat 0.258g 1%
Sodium 2mg 20mg 1%
Magnesium 27mg 24mg 1%
Fats 1.03g 0.1g 1%
Saturated fat 0.294g 0.014g 1%
Vitamin A 5µg 1%
Net carbs 79.09g 12.3g N/A
Sugar 0.33g 8.55g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Crateva religiosa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Semolina
14%
Crateva religiosa
Minerals Daily Need Coverage Score
52%
Semolina
18%
Crateva religiosa

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 8.22g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Crateva religiosa
Crateva religiosa is lower in Saturated fat (difference - 0.28g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 54)
Which food is cheaper?
Crateva religiosa
Crateva religiosa is cheaper (difference - $1.4)

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/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.