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Semolina vs. Chinese broccoli — In-Depth Nutrition Comparison

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A recap on the 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

Semolina vs Chinese broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Chinese broccoli 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
4% 94%
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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
22% 10% 67%
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

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.