Semolina vs. Chard raw — In-Depth Nutrition Comparison
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Summary of differences between semolina and chard raw
- Semolina has more selenium, manganese, vitamin B3, vitamin B6, vitamin B1, and phosphorus; however, chard raw is higher in vitamin K, vitamin A, vitamin C, and iron.
- Chard raw covers your daily need for vitamin K, 692% more than semolina.
- Semolina has 22 times more selenium than chard raw. While semolina has 19.9µg of selenium, chard raw has only 0.9µg.
- The glycemic index of semolina is higher.
These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Chard, swiss, 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 | +39.2% |
| Contains more CopperCopper | +58.7% |
| Contains more ZincZinc | +183.3% |
| Contains more PhosphorusPhosphorus | +232.6% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +182.8% |
| Contains more SeleniumSelenium | +2111.1% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +117.8% |
| Contains more IronIron | +143.2% |
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 | +460% |
| Contains more Vitamin B3Vitamin B3 | +1162% |
| Contains more Vitamin B5Vitamin B5 | +290.7% |
| Contains more Vitamin B6Vitamin B6 | +356.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +6200% |
| Contains more Vitamin B2Vitamin B2 | +80% |
| Contains more Vitamin KVitamin K | +829900% |
| Contains more FolateFolate | +75% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.1µg | 830µg | 692% |
| Selenium | 19.9µg | 0.9µg | 35% |
| Vitamin A | 306µg | 34% | |
| Vitamin C | 0mg | 30mg | 33% |
| Vitamin B3 | 5.048mg | 0.4mg | 29% |
| Manganese | 1.035mg | 0.366mg | 29% |
| Starch | 68.29g | 28% | |
| Vitamin B6 | 0.452mg | 0.099mg | 27% |
| Carbs | 80.89g | 3.74g | 26% |
| Calories | 374kcal | 19kcal | 18% |
| Phosphorus | 153mg | 46mg | 15% |
| Vitamin B1 | 0.224mg | 0.04mg | 15% |
| Iron | 0.74mg | 1.8mg | 13% |
| Magnesium | 27mg | 81mg | 13% |
| Copper | 0.284mg | 0.179mg | 12% |
| Vitamin E | 0.03mg | 1.89mg | 12% |
| Protein | 7.51g | 1.8g | 11% |
| Vitamin B5 | 0.672mg | 0.172mg | 10% |
| Sodium | 2mg | 213mg | 9% |
| Potassium | 174mg | 379mg | 6% |
| Zinc | 1.02mg | 0.36mg | 6% |
| Choline | 18mg | 3% | |
| Vitamin B2 | 0.05mg | 0.09mg | 3% |
| Polyunsaturated fat | 0.322g | 0.07g | 2% |
| Folate | 8µg | 14µg | 2% |
| Calcium | 71mg | 51mg | 2% |
| Fats | 1.03g | 0.2g | 1% |
| Saturated fat | 0.294g | 0.03g | 1% |
| Monounsaturated fat | 0.258g | 0.04g | 1% |
| Fiber | 1.8g | 1.6g | 1% |
| Net carbs | 79.09g | 2.14g | N/A |
| Sugar | 0.33g | 1.1g | N/A |
| Tryptophan | 0.103mg | 0.017mg | 0% |
| Threonine | 0.271mg | 0.083mg | 0% |
| Isoleucine | 0.339mg | 0.147mg | 0% |
| Leucine | 0.656mg | 0.13mg | 0% |
| Lysine | 0.215mg | 0.099mg | 0% |
| Methionine | 0.183mg | 0.019mg | 0% |
| Phenylalanine | 0.398mg | 0.11mg | 0% |
| Valine | 0.47mg | 0.11mg | 0% |
| Histidine | 0.185mg | 0.036mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +317.2% |
| Contains more FatsFats | +415% |
| Contains more CarbsCarbs | +2062.8% |
| Contains more WaterWater | +839.8% |
| Contains more OtherOther | +125.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +545% |
| Contains more Poly. FatPolyunsaturated fat | +360% |
| Contains less Sat. FatSaturated fat | -89.8% |