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Semolina vs. Blackberry — In-Depth Nutrition Comparison

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How are semolina and blackberries different?

  • Semolina is richer in selenium, vitamin B6, vitamin B3, phosphorus, vitamin B1, manganese, and copper, while blackberries are higher in vitamin C, vitamin K, and fiber.
  • Semolina covers your daily need for selenium, 35% more than blackberries.
  • Semolina contains 15 times more vitamin B6 than blackberries. Semolina contains 0.452mg of vitamin B6, while blackberries contain 0.03mg.
  • Semolina has a higher glycemic index (54) than blackberries (25).

Rice, white, long-grain, parboiled, unenriched, dry and Blackberries, raw types were used in this article.

Infographic

Semolina vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +144.8%
Contains more IronIron +19.4%
Contains more CopperCopper +72.1%
Contains more ZincZinc +92.5%
Contains more PhosphorusPhosphorus +595.5%
Contains more ManganeseManganese +60.2%
Contains more SeleniumSelenium +4875%
Contains less SodiumSodium -50%
~equal in Potassium ~162mg

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin B1Vitamin B1 +1020%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +681.4%
Contains more Vitamin B5Vitamin B5 +143.5%
Contains more Vitamin B6Vitamin B6 +1406.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3800%
Contains more Vitamin KVitamin K +19700%
Contains more FolateFolate +212.5%
~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% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +440.3%
Contains more FatsFats +110.2%
Contains more CarbsCarbs +741.7%
Contains more OtherOther +97.2%
Contains more WaterWater +794%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +448.9%
Contains more Poly. FatPolyunsaturated fat +15%
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
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +200%
Contains more GlucoseGlucose +2000%
Contains more FructoseFructose +11900%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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 Blackberry
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 Semolina Blackberry DV% diff.
Selenium 19.9µg 0.4µg 35%
Vitamin B6 0.452mg 0.03mg 32%
Starch 68.29g 0g 28%
Vitamin B3 5.048mg 0.646mg 28%
Carbs 80.89g 9.61g 24%
Vitamin C 0mg 21mg 23%
Phosphorus 153mg 22mg 19%
Calories 374kcal 43kcal 17%
Manganese 1.035mg 0.646mg 17%
Vitamin B1 0.224mg 0.02mg 17%
Vitamin K 0.1µg 19.8µg 16%
Fiber 1.8g 5.3g 14%
Copper 0.284mg 0.165mg 13%
Protein 7.51g 1.39g 12%
Vitamin B5 0.672mg 0.276mg 8%
Vitamin E 0.03mg 1.17mg 8%
Calcium 71mg 29mg 4%
Zinc 1.02mg 0.53mg 4%
Folate 8µg 25µg 4%
Fructose 0.02g 2.4g 3%
Magnesium 27mg 20mg 2%
Vitamin B2 0.05mg 0.026mg 2%
Iron 0.74mg 0.62mg 2%
Choline 8.5mg 2%
Monounsaturated fat 0.258g 0.047g 1%
Vitamin A 11µg 1%
Fats 1.03g 0.49g 1%
Saturated fat 0.294g 0.014g 1%
Net carbs 79.09g 4.31g N/A
Potassium 174mg 162mg 0%
Sugar 0.33g 4.88g N/A
Sodium 2mg 1mg 0%
Polyunsaturated fat 0.322g 0.28g 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 Blackberry
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
17%
Blackberry
Minerals Daily Need Coverage Score
52%
Semolina
23%
Blackberry

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 4.55g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.28g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 29)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.1)
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.