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Semolina vs. Almond butter — In-Depth Nutrition Comparison

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Differences between semolina and almond butter

  • Semolina has more selenium, while almond butter has more vitamin E, copper, vitamin B2, magnesium, phosphorus, manganese, iron, fiber, and calcium.
  • Almond butter's daily need coverage for vitamin E is 161% higher.
  • Almond butter contains 8 times less selenium than semolina. Semolina contains 19.9µg of selenium, while almond butter contains 2.4µg.

The food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Nuts, almond butter, plain, without salt added.

Infographic

Semolina vs Almond butter 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" 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +729.2%
Contains more MagnesiumMagnesium +933.3%
Contains more CalciumCalcium +388.7%
Contains more PotassiumPotassium +329.9%
Contains more IronIron +371.6%
Contains more CopperCopper +228.9%
Contains more ZincZinc +222.5%
Contains more PhosphorusPhosphorus +232%
Contains more ManganeseManganese +105.9%

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 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +446.3%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B5Vitamin B5 +111.3%
Contains more Vitamin B6Vitamin B6 +338.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +80600%
Contains more Vitamin B2Vitamin B2 +1778%
Contains more FolateFolate +562.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +329.8%
Contains more WaterWater +501.2%
Contains more ProteinProtein +179.1%
Contains more FatsFats +5288.3%
Contains more OtherOther +333.8%

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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +12475.6%
Contains more Poly. FatPolyunsaturated fat +4127.6%

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
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more StarchStarch +85262.5%
Contains more GlucoseGlucose +450%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +1966.7%
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 Almond butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Almond butter DV% diff.
Vitamin E 0.03mg 24.21mg 161%
Polyunsaturated fat 0.322g 13.613g 89%
Fats 1.03g 55.5g 84%
Monounsaturated fat 0.258g 32.445g 80%
Copper 0.284mg 0.934mg 72%
Vitamin B2 0.05mg 0.939mg 68%
Magnesium 27mg 279mg 60%
Phosphorus 153mg 508mg 51%
Manganese 1.035mg 2.131mg 48%
Fiber 1.8g 10.3g 34%
Iron 0.74mg 3.49mg 34%
Selenium 19.9µg 2.4µg 32%
Starch 68.29g 0.08g 28%
Calcium 71mg 347mg 28%
Vitamin B6 0.452mg 0.103mg 27%
Protein 7.51g 20.96g 27%
Zinc 1.02mg 3.29mg 21%
Carbs 80.89g 18.82g 21%
Saturated fat 0.294g 4.152g 18%
Potassium 174mg 748mg 17%
Vitamin B1 0.224mg 0.041mg 15%
Calories 374kcal 614kcal 12%
Vitamin B3 5.048mg 3.155mg 12%
Folate 8µg 53µg 11%
Choline 52.1mg 9%
Vitamin B5 0.672mg 0.318mg 7%
Net carbs 79.09g 8.52g N/A
Sugar 0.33g 4.43g N/A
Sodium 2mg 7mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.103mg 0.159mg 0%
Threonine 0.271mg 0.555mg 0%
Isoleucine 0.339mg 0.813mg 0%
Leucine 0.656mg 1.483mg 0%
Lysine 0.215mg 0.612mg 0%
Methionine 0.183mg 0.122mg 0%
Phenylalanine 0.398mg 1.149mg 0%
Valine 0.47mg 0.937mg 0%
Histidine 0.185mg 0.55mg 0%
Fructose 0.02g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Almond butter
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
68%
Almond butter
Minerals Daily Need Coverage Score
52%
Semolina
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 4.1g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 3.858g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Almond butter
Almond butter 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

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.