Semolina vs. Coconut milk — In-Depth Nutrition Comparison
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Summary of differences between semolina and coconut milk
- Semolina has more vitamin B6, vitamin B3, selenium, vitamin B1, vitamin B5, phosphorus, calcium, and manganese; however, coconut milk is higher in iron.
- Coconut milk covers your daily need for saturated fat, 104% more than semolina.
- Semolina has 14 times more vitamin B6 than coconut milk. While semolina has 0.452mg of vitamin B6, coconut milk has only 0.033mg.
- Semolina has less saturated fat.
- The glycemic index of coconut milk is higher.
These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Nuts, coconut milk, raw (liquid expressed from grated meat and water).
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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 | +343.8% |
| Contains more ZincZinc | +52.2% |
| Contains more PhosphorusPhosphorus | +53% |
| Contains less SodiumSodium | -86.7% |
| Contains more ManganeseManganese | +13% |
| Contains more SeleniumSelenium | +221% |
| Contains more MagnesiumMagnesium | +37% |
| Contains more PotassiumPotassium | +51.1% |
| Contains more IronIron | +121.6% |
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 | +761.5% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +564.2% |
| Contains more Vitamin B5Vitamin B5 | +267.2% |
| Contains more Vitamin B6Vitamin B6 | +1269.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more FolateFolate | +100% |
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:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
| Contains more ProteinProtein | +227.9% |
| Contains more CarbsCarbs | +1360.1% |
| Contains more FatsFats | +2214.6% |
| Contains more WaterWater | +585.8% |
~equal in
Other
~0.71g
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
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Poly. FatPolyunsaturated fat | +23.4% |
| Contains more Mono. FatMonounsaturated fat | +293% |
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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| 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 minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.294g | 21.14g | 95% |
| Fats | 1.03g | 23.84g | 35% |
| Vitamin B6 | 0.452mg | 0.033mg | 32% |
| Starch | 68.29g | 28% | |
| Vitamin B3 | 5.048mg | 0.76mg | 27% |
| Carbs | 80.89g | 5.54g | 25% |
| Selenium | 19.9µg | 6.2µg | 25% |
| Vitamin B1 | 0.224mg | 0.026mg | 17% |
| Iron | 0.74mg | 1.64mg | 11% |
| Vitamin B5 | 0.672mg | 0.183mg | 10% |
| Protein | 7.51g | 2.29g | 10% |
| Phosphorus | 153mg | 100mg | 8% |
| Calories | 374kcal | 230kcal | 7% |
| Calcium | 71mg | 16mg | 6% |
| Manganese | 1.035mg | 0.916mg | 5% |
| Vitamin B2 | 0.05mg | 0mg | 4% |
| Zinc | 1.02mg | 0.67mg | 3% |
| Vitamin C | 0mg | 2.8mg | 3% |
| Potassium | 174mg | 263mg | 3% |
| Monounsaturated fat | 0.258g | 1.014g | 2% |
| Copper | 0.284mg | 0.266mg | 2% |
| Folate | 8µg | 16µg | 2% |
| Choline | 8.5mg | 2% | |
| Fiber | 1.8g | 2.2g | 2% |
| Magnesium | 27mg | 37mg | 2% |
| Vitamin E | 0.03mg | 0.15mg | 1% |
| Sodium | 2mg | 15mg | 1% |
| Net carbs | 79.09g | 3.34g | N/A |
| Sugar | 0.33g | 3.34g | N/A |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Polyunsaturated fat | 0.322g | 0.261g | 0% |
| Tryptophan | 0.103mg | 0.027mg | 0% |
| Threonine | 0.271mg | 0.083mg | 0% |
| Isoleucine | 0.339mg | 0.09mg | 0% |
| Leucine | 0.656mg | 0.17mg | 0% |
| Lysine | 0.215mg | 0.101mg | 0% |
| Methionine | 0.183mg | 0.043mg | 0% |
| Phenylalanine | 0.398mg | 0.116mg | 0% |
| Valine | 0.47mg | 0.139mg | 0% |
| Histidine | 0.185mg | 0.053mg | 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%
5%
Minerals Daily Need Coverage Score
52%
42%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 3.01g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 20.846g)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 43)
Which food is cheaper?
Semolina is cheaper (difference - $2.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.