Semolina vs. Coconut — In-Depth Nutrition Comparison
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Significant differences between semolina and coconut
- Semolina has more vitamin B6, vitamin B3, selenium, vitamin B1, and vitamin B5; however, coconut is richer in fiber, iron, manganese, and copper.
- Coconut covers your daily saturated fat needs 147% more than semolina.
- Coconut has 9 times less vitamin B3 than semolina. Semolina has 5.048mg of vitamin B3, while coconut has 0.54mg.
- Semolina contains less saturated fat.
Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Nuts, coconut meat, 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 | +407.1% |
| Contains more PhosphorusPhosphorus | +35.4% |
| Contains less SodiumSodium | -90% |
| Contains more SeleniumSelenium | +97% |
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more PotassiumPotassium | +104.6% |
| Contains more IronIron | +228.4% |
| Contains more CopperCopper | +53.2% |
| Contains more ManganeseManganese | +44.9% |
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 | +239.4% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +834.8% |
| Contains more Vitamin B5Vitamin B5 | +124% |
| Contains more Vitamin B6Vitamin B6 | +737% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +225% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.294g | 29.698g | 134% |
| Fats | 1.03g | 33.49g | 50% |
| Vitamin B6 | 0.452mg | 0.054mg | 31% |
| Fiber | 1.8g | 9g | 29% |
| Vitamin B3 | 5.048mg | 0.54mg | 28% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 15.23g | 22% |
| Iron | 0.74mg | 2.43mg | 21% |
| Manganese | 1.035mg | 1.5mg | 20% |
| Selenium | 19.9µg | 10.1µg | 18% |
| Copper | 0.284mg | 0.435mg | 17% |
| Vitamin B1 | 0.224mg | 0.066mg | 13% |
| Protein | 7.51g | 3.33g | 8% |
| Vitamin B5 | 0.672mg | 0.3mg | 7% |
| Phosphorus | 153mg | 113mg | 6% |
| Calcium | 71mg | 14mg | 6% |
| Folate | 8µg | 26µg | 5% |
| Potassium | 174mg | 356mg | 5% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Monounsaturated fat | 0.258g | 1.425g | 3% |
| Choline | 12.1mg | 2% | |
| Vitamin B2 | 0.05mg | 0.02mg | 2% |
| Calories | 374kcal | 354kcal | 1% |
| Vitamin E | 0.03mg | 0.24mg | 1% |
| Sodium | 2mg | 20mg | 1% |
| Zinc | 1.02mg | 1.1mg | 1% |
| Magnesium | 27mg | 32mg | 1% |
| Net carbs | 79.09g | 6.23g | N/A |
| Sugar | 0.33g | 6.23g | N/A |
| Vitamin K | 0.1µg | 0.2µg | 0% |
| Polyunsaturated fat | 0.322g | 0.366g | 0% |
| Tryptophan | 0.103mg | 0.039mg | 0% |
| Threonine | 0.271mg | 0.121mg | 0% |
| Isoleucine | 0.339mg | 0.131mg | 0% |
| Leucine | 0.656mg | 0.247mg | 0% |
| Lysine | 0.215mg | 0.147mg | 0% |
| Methionine | 0.183mg | 0.062mg | 0% |
| Phenylalanine | 0.398mg | 0.169mg | 0% |
| Valine | 0.47mg | 0.202mg | 0% |
| Histidine | 0.185mg | 0.077mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +125.5% |
| Contains more CarbsCarbs | +431.1% |
| Contains more FatsFats | +3151.5% |
| Contains more WaterWater | +376.6% |
| Contains more OtherOther | +35.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +452.3% |
| Contains more Poly. FatPolyunsaturated fat | +13.7% |
