Semolina vs. Chinese broccoli — In-Depth Nutrition Comparison
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A recap on differences between semolina and chinese broccoli
- Semolina is higher in selenium, manganese, vitamin B6, vitamin B3, copper, and phosphorus, yet chinese broccoli is higher in vitamin K, vitamin A, vitamin C, and folate.
- Chinese broccoli covers your daily vitamin K needs 71% more than semolina.
- Semolina contains 15 times more selenium than chinese broccoli. While semolina contains 19.9µg of selenium, chinese broccoli contains only 1.3µg.
- The glycemic index of chinese broccoli is lower.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Broccoli, chinese, cooked.
Infographic
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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 | +50% |
| Contains more IronIron | +32.1% |
| Contains more CopperCopper | +365.6% |
| Contains more ZincZinc | +161.5% |
| Contains more PhosphorusPhosphorus | +273.2% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +292% |
| Contains more SeleniumSelenium | +1430.8% |
| Contains more CalciumCalcium | +40.8% |
| Contains more PotassiumPotassium | +50% |
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 | +135.8% |
| Contains more Vitamin B3Vitamin B3 | +1055.1% |
| Contains more Vitamin B5Vitamin B5 | +322.6% |
| Contains more Vitamin B6Vitamin B6 | +545.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1500% |
| Contains more Vitamin B2Vitamin B2 | +192% |
| Contains more Vitamin KVitamin K | +84700% |
| Contains more FolateFolate | +1137.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
| Contains more ProteinProtein | +558.8% |
| Contains more FatsFats | +43.1% |
| Contains more CarbsCarbs | +2023.1% |
| Contains more WaterWater | +848.7% |
| Contains more OtherOther | +11.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
| Contains more Mono. FatMonounsaturated fat | +416% |
| Contains less Sat. FatSaturated fat | -62.6% |
~equal in
Polyunsaturated fat
~0.33g
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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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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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 | |
|
DV% diff. |
| Vitamin K | 0.1µg | 84.8µg | 71% |
| Selenium | 19.9µg | 1.3µg | 34% |
| Manganese | 1.035mg | 0.264mg | 34% |
| Vitamin C | 0mg | 28.2mg | 31% |
| Vitamin B6 | 0.452mg | 0.07mg | 29% |
| Vitamin B3 | 5.048mg | 0.437mg | 29% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 3.81g | 26% |
| Copper | 0.284mg | 0.061mg | 25% |
| Folate | 8µg | 99µg | 23% |
| Calories | 374kcal | 22kcal | 18% |
| Phosphorus | 153mg | 41mg | 16% |
| Protein | 7.51g | 1.14g | 13% |
| Vitamin B1 | 0.224mg | 0.095mg | 11% |
| Vitamin B5 | 0.672mg | 0.159mg | 10% |
| Vitamin A | 82µg | 9% | |
| Vitamin B2 | 0.05mg | 0.146mg | 7% |
| Zinc | 1.02mg | 0.39mg | 6% |
| Choline | 25.3mg | 5% | |
| Potassium | 174mg | 261mg | 3% |
| Vitamin E | 0.03mg | 0.48mg | 3% |
| Calcium | 71mg | 100mg | 3% |
| Fiber | 1.8g | 2.5g | 3% |
| Iron | 0.74mg | 0.56mg | 2% |
| Magnesium | 27mg | 18mg | 2% |
| Monounsaturated fat | 0.258g | 0.05g | 1% |
| Saturated fat | 0.294g | 0.11g | 1% |
| Fats | 1.03g | 0.72g | 0% |
| Net carbs | 79.09g | 1.31g | N/A |
| Sugar | 0.33g | 0.84g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Polyunsaturated fat | 0.322g | 0.33g | 0% |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 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%
40%
Minerals Daily Need Coverage Score
52%
18%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Saturated fat?
Chinese broccoli is lower in Saturated fat (difference - 0.184g)
Which food is lower in glycemic index?
Chinese broccoli is lower in glycemic index (difference - 22)
Which food is cheaper?
Chinese broccoli is cheaper (difference - $1.4)
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.