Semolina vs. Cashew — In-Depth Nutrition Comparison
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Summary of differences between semolina and cashew
- Semolina has more vitamin B3; however, cashew is higher in copper, iron, magnesium, phosphorus, zinc, vitamin K, manganese, and vitamin B1.
- Cashew covers your daily need for copper, 212% more than semolina.
- Semolina has 5 times more vitamin B3 than cashew. While semolina has 5.048mg of vitamin B3, cashew has only 1.062mg.
- Semolina has less saturated fat.
- The glycemic index of semolina is higher.
These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Nuts, cashew nuts, raw.
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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 CalciumCalcium | +91.9% |
| Contains less SodiumSodium | -83.3% |
| Contains more MagnesiumMagnesium | +981.5% |
| Contains more PotassiumPotassium | +279.3% |
| Contains more IronIron | +802.7% |
| Contains more CopperCopper | +672.9% |
| Contains more ZincZinc | +466.7% |
| Contains more PhosphorusPhosphorus | +287.6% |
| Contains more ManganeseManganese | +59.9% |
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 B3Vitamin B3 | +375.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2900% |
| Contains more Vitamin B1Vitamin B1 | +88.8% |
| Contains more Vitamin B2Vitamin B2 | +16% |
| Contains more Vitamin B5Vitamin B5 | +28.6% |
| Contains more Vitamin KVitamin K | +34000% |
| Contains more FolateFolate | +212.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.284mg | 2.195mg | 212% |
| Iron | 0.74mg | 6.68mg | 74% |
| Fats | 1.03g | 43.85g | 66% |
| Phosphorus | 153mg | 593mg | 63% |
| Magnesium | 27mg | 292mg | 63% |
| Monounsaturated fat | 0.258g | 23.797g | 59% |
| Polyunsaturated fat | 0.322g | 7.845g | 50% |
| Zinc | 1.02mg | 5.78mg | 43% |
| Saturated fat | 0.294g | 7.783g | 34% |
| Vitamin K | 0.1µg | 34.1µg | 28% |
| Manganese | 1.035mg | 1.655mg | 27% |
| Vitamin B3 | 5.048mg | 1.062mg | 25% |
| Protein | 7.51g | 18.22g | 21% |
| Starch | 68.29g | 23.49g | 18% |
| Vitamin B1 | 0.224mg | 0.423mg | 17% |
| Carbs | 80.89g | 30.19g | 17% |
| Potassium | 174mg | 660mg | 14% |
| Calories | 374kcal | 553kcal | 9% |
| Vitamin E | 0.03mg | 0.9mg | 6% |
| Fiber | 1.8g | 3.3g | 6% |
| Folate | 8µg | 25µg | 4% |
| Vitamin B5 | 0.672mg | 0.864mg | 4% |
| Vitamin B6 | 0.452mg | 0.417mg | 3% |
| Calcium | 71mg | 37mg | 3% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Vitamin B2 | 0.05mg | 0.058mg | 1% |
| Net carbs | 79.09g | 26.89g | N/A |
| Sugar | 0.33g | 5.91g | N/A |
| Sodium | 2mg | 12mg | 0% |
| Selenium | 19.9µg | 19.9µg | 0% |
| Tryptophan | 0.103mg | 0.287mg | 0% |
| Threonine | 0.271mg | 0.688mg | 0% |
| Isoleucine | 0.339mg | 0.789mg | 0% |
| Leucine | 0.656mg | 1.472mg | 0% |
| Lysine | 0.215mg | 0.928mg | 0% |
| Methionine | 0.183mg | 0.362mg | 0% |
| Phenylalanine | 0.398mg | 0.951mg | 0% |
| Valine | 0.47mg | 1.094mg | 0% |
| Histidine | 0.185mg | 0.456mg | 0% |
| Fructose | 0.02g | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +167.9% |
| Contains more WaterWater | +89.6% |
| Contains more ProteinProtein | +142.6% |
| Contains more FatsFats | +4157.3% |
| Contains more OtherOther | +257.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.2% |
| Contains more Mono. FatMonounsaturated fat | +9123.6% |
| Contains more Poly. FatPolyunsaturated fat | +2336.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +190.7% |
| Contains more GlucoseGlucose | +120% |
| Contains more SucroseSucrose | +2666.7% |
| Contains more FructoseFructose | +150% |
~equal in
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