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Semolina vs. Cloudberry — In-Depth Nutrition Comparison

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Summary of differences between semolina and cloudberries

  • Semolina has more vitamin B3, phosphorus, vitamin B1, and calcium; however, cloudberries are higher in vitamin C.
  • Cloudberries cover your daily need for vitamin C, 176% more than semolina.
  • Semolina has 6 times more vitamin B3 than cloudberries. While semolina has 5.048mg of vitamin B3, cloudberries have only 0.9mg.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Cloudberries, raw (Alaska Native).

Infographic

Semolina vs Cloudberry 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 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +294.4%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +337.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Iron ~0.7mg

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 527% 0% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +348%
Contains more Vitamin B3Vitamin B3 +460.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +40%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

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
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
Contains more ProteinProtein +212.9%
Contains more FatsFats +28.8%
Contains more CarbsCarbs +840.6%
Contains more WaterWater +782.4%
Contains more OtherOther +69%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Cloudberry
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Semolina Cloudberry DV% diff.
Vitamin C 0mg 158mg 176%
Manganese 1.035mg 45%
Selenium 19.9µg 36%
Vitamin B6 0.452mg 35%
Copper 0.284mg 32%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.9mg 26%
Carbs 80.89g 8.6g 24%
Phosphorus 153mg 35mg 17%
Calories 374kcal 51kcal 16%
Vitamin B1 0.224mg 0.05mg 15%
Vitamin B5 0.672mg 13%
Protein 7.51g 2.4g 10%
Zinc 1.02mg 9%
Fiber 1.8g 7%
Magnesium 27mg 6%
Potassium 174mg 5%
Calcium 71mg 18mg 5%
Polyunsaturated fat 0.322g 2%
Vitamin B2 0.05mg 0.07mg 2%
Folate 8µg 2%
Iron 0.74mg 0.7mg 1%
Saturated fat 0.294g 1%
Monounsaturated fat 0.258g 1%
Fats 1.03g 0.8g 0%
Net carbs 79.09g 8.6g N/A
Sugar 0.33g N/A
Sodium 2mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 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?

ok
ok
is better in case of low diet
Semolina Cloudberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Semolina
44%
Cloudberry
Minerals Daily Need Coverage Score
52%
Semolina
5%
Cloudberry

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cloudberry
Cloudberry is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Cloudberry
Cloudberry is lower in Saturated fat (difference - 0.294g)
Which food is lower in glycemic index?
Cloudberry
Cloudberry is lower in glycemic index (difference - 10)
Which food is cheaper?
Cloudberry
Cloudberry is cheaper (difference - $1.4)

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.