Semolina vs. Cassava — In-Depth Nutrition Comparison
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Significant differences between semolina and cassava
- Semolina has more selenium, manganese, vitamin B6, vitamin B3, copper, phosphorus, vitamin B1, vitamin B5, and zinc; however, cassava is richer in vitamin C.
- Semolina covers your daily selenium needs 35% more than cassava.
- Cassava has 6 times less vitamin B5 than semolina. Semolina has 0.672mg of vitamin B5, while cassava has 0.107mg.
- Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of semolina is 54.
Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Cassava, 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 MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +343.8% |
| Contains more IronIron | +174.1% |
| Contains more CopperCopper | +184% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +466.7% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +169.5% |
| Contains more SeleniumSelenium | +2742.9% |
| Contains more PotassiumPotassium | +55.7% |
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 | +157.5% |
| Contains more Vitamin B3Vitamin B3 | +491.1% |
| Contains more Vitamin B5Vitamin B5 | +528% |
| Contains more Vitamin B6Vitamin B6 | +413.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +533.3% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more FolateFolate | +237.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +452.2% |
| Contains more FatsFats | +267.9% |
| Contains more CarbsCarbs | +112.5% |
| Contains more OtherOther | +14.5% |
| Contains more WaterWater | +505.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +244% |
| Contains more Poly. FatPolyunsaturated fat | +570.8% |
| Contains less Sat. FatSaturated fat | -74.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 19.9µg | 0.7µg | 35% |
| Vitamin B6 | 0.452mg | 0.088mg | 28% |
| Manganese | 1.035mg | 0.384mg | 28% |
| Starch | 68.29g | 28% | |
| Vitamin B3 | 5.048mg | 0.854mg | 26% |
| Vitamin C | 0mg | 20.6mg | 23% |
| Copper | 0.284mg | 0.1mg | 20% |
| Phosphorus | 153mg | 27mg | 18% |
| Carbs | 80.89g | 38.06g | 14% |
| Protein | 7.51g | 1.36g | 12% |
| Calories | 374kcal | 160kcal | 11% |
| Vitamin B5 | 0.672mg | 0.107mg | 11% |
| Vitamin B1 | 0.224mg | 0.087mg | 11% |
| Zinc | 1.02mg | 0.34mg | 6% |
| Iron | 0.74mg | 0.27mg | 6% |
| Calcium | 71mg | 16mg | 6% |
| Folate | 8µg | 27µg | 5% |
| Choline | 23.7mg | 4% | |
| Potassium | 174mg | 271mg | 3% |
| Polyunsaturated fat | 0.322g | 0.048g | 2% |
| Vitamin K | 0.1µg | 1.9µg | 2% |
| Saturated fat | 0.294g | 0.074g | 1% |
| Vitamin E | 0.03mg | 0.19mg | 1% |
| Sodium | 2mg | 14mg | 1% |
| Magnesium | 27mg | 21mg | 1% |
| Fats | 1.03g | 0.28g | 1% |
| Net carbs | 79.09g | 36.26g | N/A |
| Sugar | 0.33g | 1.7g | N/A |
| Fiber | 1.8g | 1.8g | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin B2 | 0.05mg | 0.048mg | 0% |
| Monounsaturated fat | 0.258g | 0.075g | 0% |
| Tryptophan | 0.103mg | 0.019mg | 0% |
| Threonine | 0.271mg | 0.028mg | 0% |
| Isoleucine | 0.339mg | 0.027mg | 0% |
| Leucine | 0.656mg | 0.039mg | 0% |
| Lysine | 0.215mg | 0.044mg | 0% |
| Methionine | 0.183mg | 0.011mg | 0% |
| Phenylalanine | 0.398mg | 0.026mg | 0% |
| Valine | 0.47mg | 0.035mg | 0% |
| Histidine | 0.185mg | 0.02mg | 0% |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
52%
16%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 1.37g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Saturated fat?
Cassava is lower in Saturated fat (difference - 0.22g)
Which food is cheaper?
Cassava is cheaper (difference - $1.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.