Semolina vs. Broccoli — In-Depth Nutrition Comparison
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What are the main differences between semolina and broccoli?
- Semolina is richer in manganese, selenium, vitamin B3, copper, vitamin B6, and vitamin B1, yet broccoli is richer in vitamin C, vitamin K, folate, and vitamin A.
- Broccoli's daily need coverage for vitamin C is 99% higher.
- Semolina has 8 times more selenium than broccoli. Semolina has 19.9µg of selenium, while broccoli has 2.5µg.
- Broccoli has a lower glycemic index than semolina.
We used Rice, white, long-grain, parboiled, unenriched, dry and Broccoli, raw types in this comparison.
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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 | +28.6% |
| Contains more CalciumCalcium | +51.1% |
| Contains more CopperCopper | +479.6% |
| Contains more ZincZinc | +148.8% |
| Contains more PhosphorusPhosphorus | +131.8% |
| Contains less SodiumSodium | -93.9% |
| Contains more ManganeseManganese | +392.9% |
| Contains more SeleniumSelenium | +696% |
| Contains more PotassiumPotassium | +81.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +215.5% |
| Contains more Vitamin B3Vitamin B3 | +690% |
| Contains more Vitamin B5Vitamin B5 | +17.3% |
| Contains more Vitamin B6Vitamin B6 | +158.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2500% |
| Contains more Vitamin B2Vitamin B2 | +134% |
| Contains more Vitamin KVitamin K | +101500% |
| Contains more FolateFolate | +687.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 89.2mg | 99% |
| Vitamin K | 0.1µg | 101.6µg | 85% |
| Manganese | 1.035mg | 0.21mg | 36% |
| Selenium | 19.9µg | 2.5µg | 32% |
| Vitamin B3 | 5.048mg | 0.639mg | 28% |
| Starch | 68.29g | 0g | 28% |
| Copper | 0.284mg | 0.049mg | 26% |
| Carbs | 80.89g | 6.64g | 25% |
| Vitamin B6 | 0.452mg | 0.175mg | 21% |
| Calories | 374kcal | 34kcal | 17% |
| Folate | 8µg | 63µg | 14% |
| Vitamin B1 | 0.224mg | 0.071mg | 13% |
| Phosphorus | 153mg | 66mg | 12% |
| Protein | 7.51g | 2.82g | 9% |
| Zinc | 1.02mg | 0.41mg | 6% |
| Vitamin E | 0.03mg | 0.78mg | 5% |
| Vitamin B2 | 0.05mg | 0.117mg | 5% |
| Potassium | 174mg | 316mg | 4% |
| Fiber | 1.8g | 2.6g | 3% |
| Vitamin A | 31µg | 3% | |
| Choline | 18.7mg | 3% | |
| Polyunsaturated fat | 0.322g | 0.038g | 2% |
| Calcium | 71mg | 47mg | 2% |
| Vitamin B5 | 0.672mg | 0.573mg | 2% |
| Monounsaturated fat | 0.258g | 0.011g | 1% |
| Saturated fat | 0.294g | 0.039g | 1% |
| Fats | 1.03g | 0.37g | 1% |
| Magnesium | 27mg | 21mg | 1% |
| Sodium | 2mg | 33mg | 1% |
| Fructose | 0.02g | 0.68g | 1% |
| Net carbs | 79.09g | 4.04g | N/A |
| Iron | 0.74mg | 0.73mg | 0% |
| Sugar | 0.33g | 1.7g | N/A |
| Tryptophan | 0.103mg | 0.033mg | 0% |
| Threonine | 0.271mg | 0.088mg | 0% |
| Isoleucine | 0.339mg | 0.079mg | 0% |
| Leucine | 0.656mg | 0.129mg | 0% |
| Lysine | 0.215mg | 0.135mg | 0% |
| Methionine | 0.183mg | 0.038mg | 0% |
| Phenylalanine | 0.398mg | 0.117mg | 0% |
| Valine | 0.47mg | 0.125mg | 0% |
| Histidine | 0.185mg | 0.059mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +166.3% |
| Contains more FatsFats | +178.4% |
| Contains more CarbsCarbs | +1118.2% |
| Contains more WaterWater | +805.7% |
| Contains more OtherOther | +22.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2245.5% |
| Contains more Poly. FatPolyunsaturated fat | +747.4% |
| Contains less Sat. FatSaturated fat | -86.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +110% |
| Contains more GlucoseGlucose | +345.5% |
| Contains more FructoseFructose | +3300% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
