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  6. Semolina vs. Rapini

Semolina vs. Rapini — In-Depth Nutrition Comparison

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Important differences between Semolina and Rapini

  • Semolina has more Selenium, Manganese, Copper, Vitamin B3, Vitamin B6, and Phosphorus, however, Rapini has more Vitamin K, Vitamin C, Folate, and Iron.
  • Rapini's daily need coverage for Vitamin K is 187% more.
  • Semolina has 20 times more Selenium than Rapini. Semolina has 19.9µg of Selenium, while Rapini has 1µg.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Broccoli raab, raw.

Infographic

Semolina vs Rapini 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.
Semolina
Semolina
7
:
3
Rapini
Rapini
Contains more Magnesium +22.7%
Contains more Phosphorus +109.6%
Contains less Sodium -93.9%
Contains more Zinc +32.5%
Contains more Copper +576.2%
Contains more Manganese +162%
Contains more Selenium +1890%
Contains more Calcium +52.1%
Contains more Iron +189.2%
Contains more Potassium +12.6%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Magnesium +22.7%
Contains more Phosphorus +109.6%
Contains less Sodium -93.9%
Contains more Zinc +32.5%
Contains more Copper +576.2%
Contains more Manganese +162%
Contains more Selenium +1890%
Contains more Calcium +52.1%
Contains more Iron +189.2%
Contains more Potassium +12.6%

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.
Semolina
Semolina
4
:
6
Rapini
Rapini
Contains more Vitamin B1 +38.3%
Contains more Vitamin B3 +313.4%
Contains more Vitamin B5 +108.7%
Contains more Vitamin B6 +164.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +5300%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +158%
Contains more Folate +937.5%
Contains more Vitamin K +223900%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin B1 +38.3%
Contains more Vitamin B3 +313.4%
Contains more Vitamin B5 +108.7%
Contains more Vitamin B6 +164.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +5300%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +158%
Contains more Folate +937.5%
Contains more Vitamin K +223900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
3
:
2
Rapini
Rapini
Contains more Protein +136.9%
Contains more Fats +110.2%
Contains more Carbs +2738.2%
Contains more Water +838.6%
Contains more Other +32.4%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Protein +136.9%
Contains more Fats +110.2%
Contains more Carbs +2738.2%
Contains more Water +838.6%
Contains more Other +32.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +892.3%
Contains more Polyunsaturated fat +147.7%
Contains less Saturated Fat -83%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +892.3%
Contains more Polyunsaturated fat +147.7%
Contains less Saturated Fat -83%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Semolina
Semolina
3
:
1
Rapini
Rapini
Contains more Starch +∞%
Contains more Sucrose +90.9%
Contains more Fructose +750%
Equal in Glucose - 0.1
Semolina
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
Rapini
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +90.9%
Contains more Fructose +750%
Equal in Glucose - 0.1

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Rapini
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Rapini Opinion
Net carbs 79.09g 0.15g Semolina
Protein 7.51g 3.17g Semolina
Fats 1.03g 0.49g Semolina
Carbs 80.89g 2.85g Semolina
Calories 374kcal 22kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g 0.17g Rapini
Sugar 0.33g 0.38g Semolina
Fiber 1.8g 2.7g Rapini
Calcium 71mg 108mg Rapini
Iron 0.74mg 2.14mg Rapini
Magnesium 27mg 22mg Semolina
Phosphorus 153mg 73mg Semolina
Potassium 174mg 196mg Rapini
Sodium 2mg 33mg Semolina
Zinc 1.02mg 0.77mg Semolina
Copper 0.284mg 0.042mg Semolina
Manganese 1.035mg 0.395mg Semolina
Selenium 19.9µg 1µg Semolina
Vitamin A 0IU 2622IU Rapini
Vitamin A RAE 131µg Rapini
Vitamin E 0.03mg 1.62mg Rapini
Vitamin C 0mg 20.2mg Rapini
Vitamin B1 0.224mg 0.162mg Semolina
Vitamin B2 0.05mg 0.129mg Rapini
Vitamin B3 5.048mg 1.221mg Semolina
Vitamin B5 0.672mg 0.322mg Semolina
Vitamin B6 0.452mg 0.171mg Semolina
Folate 8µg 83µg Rapini
Vitamin K 0.1µg 224µg Rapini
Tryptophan 0.103mg 0.043mg Semolina
Threonine 0.271mg 0.106mg Semolina
Isoleucine 0.339mg 0.104mg Semolina
Leucine 0.656mg 0.17mg Semolina
Lysine 0.215mg 0.198mg Semolina
Methionine 0.183mg 0.048mg Semolina
Phenylalanine 0.398mg 0.128mg Semolina
Valine 0.47mg 0.153mg Semolina
Histidine 0.185mg 0.066mg Semolina
Saturated Fat 0.294g 0.05g Rapini
Monounsaturated Fat 0.258g 0.026g Semolina
Polyunsaturated fat 0.322g 0.13g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Semolina
86%
Rapini
Minerals Daily Need Coverage Score
52%
Semolina
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.244g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 22)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.