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
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
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
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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
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
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
