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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).

Infographic

Semolina vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
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%
~equal in Copper ~0.266mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

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% 24% 6% 68%
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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
94% 5%
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.
Semolina Coconut milk
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Coconut milk 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?

ok
ok
is better in case of low diet
Semolina Coconut milk
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
5%
Coconut milk
Minerals Daily Need Coverage Score
52%
Semolina
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 3.01g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 20.846g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 43)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.