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Semolina vs. Black pepper — In-Depth Nutrition Comparison

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What are the main differences between semolina and black pepper?

  • Semolina is richer in selenium and vitamin B3, yet black pepper is richer in manganese, vitamin K, copper, iron, fiber, calcium, magnesium, and potassium.
  • Black pepper's daily need coverage for manganese is 509% higher.
  • Semolina has 4 times more vitamin B3 than black pepper. Semolina has 5.048mg of vitamin B3, while black pepper has 1.143mg.
  • Black pepper has a lower glycemic index than semolina.

We used Rice, white, long-grain, parboiled, unenriched, dry and Spices, pepper, black types in this comparison.

Infographic

Semolina vs Black pepper 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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +306.1%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +523.9%
Contains more PotassiumPotassium +663.8%
Contains more IronIron +1212.2%
Contains more CopperCopper +368.3%
Contains more ZincZinc +16.7%
Contains more ManganeseManganese +1132.2%
~equal in Phosphorus ~158mg

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% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin B1Vitamin B1 +107.4%
Contains more Vitamin B3Vitamin B3 +341.6%
Contains more Vitamin B6Vitamin B6 +55.3%
Contains more Vitamin EVitamin E +3366.7%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B5Vitamin B5 +108.2%
Contains more Vitamin KVitamin K +163600%
Contains more FolateFolate +112.5%
~equal in Vitamin C ~0mg
~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
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more CarbsCarbs +26.5%
Contains more ProteinProtein +38.3%
Contains more FatsFats +216.5%
Contains more WaterWater +26.4%
Contains more OtherOther +1300%

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
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated fat -78.9%
Contains more Mono. FatMonounsaturated fat +186.4%
Contains more Poly. FatPolyunsaturated fat +209.9%

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
3% 38% 36% 23%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 0.24 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +950%
Contains more GlucoseGlucose +118.2%
Contains more FructoseFructose +1050%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Black pepper
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Semolina Black pepper DV% diff.
Manganese 1.035mg 12.753mg 509%
Vitamin K 0.1µg 163.7µg 136%
Copper 0.284mg 1.33mg 116%
Iron 0.74mg 9.71mg 112%
Fiber 1.8g 25.3g 94%
Calcium 71mg 443mg 37%
Magnesium 27mg 171mg 34%
Potassium 174mg 1329mg 34%
Starch 68.29g 28%
Selenium 19.9µg 4.9µg 27%
Vitamin B3 5.048mg 1.143mg 24%
Vitamin B5 0.672mg 1.399mg 15%
Vitamin B6 0.452mg 0.291mg 12%
Vitamin B1 0.224mg 0.108mg 10%
Vitamin B2 0.05mg 0.18mg 10%
Vitamin E 0.03mg 1.04mg 7%
Protein 7.51g 10.39g 6%
Calories 374kcal 251kcal 6%
Carbs 80.89g 63.95g 6%
Polyunsaturated fat 0.322g 0.998g 5%
Saturated fat 0.294g 1.392g 5%
Fats 1.03g 3.26g 3%
Vitamin A 27µg 3%
Zinc 1.02mg 1.19mg 2%
Folate 8µg 17µg 2%
Choline 11.3mg 2%
Phosphorus 153mg 158mg 1%
Monounsaturated fat 0.258g 0.739g 1%
Sodium 2mg 20mg 1%
Net carbs 79.09g 38.65g N/A
Sugar 0.33g 0.64g N/A
Tryptophan 0.103mg 0.058mg 0%
Threonine 0.271mg 0.244mg 0%
Isoleucine 0.339mg 0.366mg 0%
Leucine 0.656mg 1.014mg 0%
Lysine 0.215mg 0.244mg 0%
Methionine 0.183mg 0.096mg 0%
Phenylalanine 0.398mg 0.446mg 0%
Valine 0.47mg 0.547mg 0%
Histidine 0.185mg 0.159mg 0%
Fructose 0.02g 0.23g 0%
Omega-3 - ALA 0.152g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Black pepper
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
54%
Black pepper
Minerals Daily Need Coverage Score
52%
Semolina
297%
Black pepper

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 1.098g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.