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  6. Semolina vs. Cocoa bean

Semolina vs. Cocoa bean — In-Depth Nutrition Comparison

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Important differences between Semolina and Cocoa bean

  • Semolina has less Copper, Iron, Manganese, Fiber, Magnesium, Phosphorus, Potassium, Zinc, and Vitamin B2.
  • Cocoa bean's daily need coverage for Copper is 369% more.
  • Semolina is lower in Saturated Fat.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Semolina vs Cocoa bean 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.
Semolina
Semolina
2
:
8
Cocoa bean
Cocoa bean
Contains less Sodium -89.5%
Contains more Selenium +50.8%
Contains more Calcium +56.3%
Contains more Iron +1997.3%
Contains more Magnesium +1663%
Contains more Phosphorus +375.8%
Contains more Potassium +1342%
Contains more Zinc +524.5%
Contains more Copper +1170.1%
Contains more Manganese +261.1%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Contains less Sodium -89.5%
Contains more Selenium +50.8%
Contains more Calcium +56.3%
Contains more Iron +1997.3%
Contains more Magnesium +1663%
Contains more Phosphorus +375.8%
Contains more Potassium +1342%
Contains more Zinc +524.5%
Contains more Copper +1170.1%
Contains more Manganese +261.1%

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.
Semolina
Semolina
4
:
4
Cocoa bean
Cocoa bean
Contains more Vitamin B1 +103.6%
Contains more Vitamin B3 +110.3%
Contains more Vitamin B5 +164.6%
Contains more Vitamin B6 +283.1%
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +820%
Contains more Folate +300%
Contains more Vitamin K +2300%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
Contains more Vitamin B1 +103.6%
Contains more Vitamin B3 +110.3%
Contains more Vitamin B5 +164.6%
Contains more Vitamin B6 +283.1%
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +820%
Contains more Folate +300%
Contains more Vitamin K +2300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
Cocoa bean
Cocoa bean
Contains more Carbs +38.7%
Contains more Water +265.2%
Contains more Protein +141%
Contains more Fats +1171.8%
Contains more Other +998.6%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Cocoa bean
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more Carbs +38.7%
Contains more Water +265.2%
Contains more Protein +141%
Contains more Fats +1171.8%
Contains more Other +998.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Cocoa bean
Cocoa bean
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +1601.6%
Contains more Polyunsaturated fat +30.4%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +1601.6%
Contains more Polyunsaturated fat +30.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Cocoa bean Opinion
Net carbs 79.09g 28.5g Semolina
Protein 7.51g 18.1g Cocoa bean
Fats 1.03g 13.1g Cocoa bean
Carbs 80.89g 58.3g Semolina
Calories 374kcal 220kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 1.76g Semolina
Fiber 1.8g 29.8g Cocoa bean
Calcium 71mg 111mg Cocoa bean
Iron 0.74mg 15.52mg Cocoa bean
Magnesium 27mg 476mg Cocoa bean
Phosphorus 153mg 728mg Cocoa bean
Potassium 174mg 2509mg Cocoa bean
Sodium 2mg 19mg Semolina
Zinc 1.02mg 6.37mg Cocoa bean
Copper 0.284mg 3.607mg Cocoa bean
Manganese 1.035mg 3.737mg Cocoa bean
Selenium 19.9µg 13.2µg Semolina
Vitamin E 0.03mg 0.1mg Cocoa bean
Vitamin B1 0.224mg 0.11mg Semolina
Vitamin B2 0.05mg 0.46mg Cocoa bean
Vitamin B3 5.048mg 2.4mg Semolina
Vitamin B5 0.672mg 0.254mg Semolina
Vitamin B6 0.452mg 0.118mg Semolina
Folate 8µg 32µg Cocoa bean
Vitamin K 0.1µg 2.4µg Cocoa bean
Tryptophan 0.103mg 0.271mg Cocoa bean
Threonine 0.271mg 0.716mg Cocoa bean
Isoleucine 0.339mg 0.701mg Cocoa bean
Leucine 0.656mg 1.097mg Cocoa bean
Lysine 0.215mg 0.907mg Cocoa bean
Methionine 0.183mg 0.187mg Cocoa bean
Phenylalanine 0.398mg 0.869mg Cocoa bean
Valine 0.47mg 1.086mg Cocoa bean
Histidine 0.185mg 0.312mg Cocoa bean
Saturated Fat 0.294g 7.76g Semolina
Monounsaturated Fat 0.258g 4.39g Cocoa bean
Polyunsaturated fat 0.322g 0.42g Cocoa bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Cocoa bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Semolina
21%
Cocoa bean
Minerals Daily Need Coverage Score
52%
Semolina
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 7.466g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.