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  6. Semolina vs. Coconut oil

Semolina vs. Coconut oil — In-Depth Nutrition Comparison

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Summary of differences between semolina and coconut oil

  • Coconut oil has less manganese, selenium, vitamin B6, copper, vitamin B3, phosphorus, vitamin B1, vitamin B5, and zinc than semolina.
  • Coconut oil covers your daily need for saturated fat, 411% more than semolina.
  • Semolina has less saturated fat.
  • The glycemic index of semolina is higher.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Oil, coconut.

Infographic

Semolina vs Coconut oil 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% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +7000%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1380%
Contains more CopperCopper +∞%
Contains more ZincZinc +5000%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Coconut oil DV% diff.
Saturated fat 0.294g 82.475g 374%
Fats 1.03g 99.06g 151%
Manganese 1.035mg 0mg 45%
Selenium 19.9µg 0µg 36%
Vitamin B6 0.452mg 0mg 35%
Vitamin B3 5.048mg 0mg 32%
Copper 0.284mg 0mg 32%
Starch 68.29g 28%
Carbs 80.89g 0g 27%
Calories 374kcal 892kcal 26%
Phosphorus 153mg 0mg 22%
Vitamin B1 0.224mg 0mg 19%
Monounsaturated fat 0.258g 6.332g 15%
Protein 7.51g 0g 15%
Vitamin B5 0.672mg 0mg 13%
Zinc 1.02mg 0.02mg 9%
Iron 0.74mg 0.05mg 9%
Polyunsaturated fat 0.322g 1.702g 9%
Fiber 1.8g 0g 7%
Calcium 71mg 1mg 7%
Magnesium 27mg 0mg 6%
Potassium 174mg 0mg 5%
Vitamin B2 0.05mg 0mg 4%
Folate 8µg 0µg 2%
Vitamin E 0.03mg 0.11mg 1%
Net carbs 79.09g 0g N/A
Sugar 0.33g 0g N/A
Sodium 2mg 0mg 0%
Vitamin K 0.1µg 0.6µg 0%
Trans fat 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0.103mg 0mg 0%
Threonine 0.271mg 0mg 0%
Isoleucine 0.339mg 0mg 0%
Leucine 0.656mg 0mg 0%
Lysine 0.215mg 0mg 0%
Methionine 0.183mg 0mg 0%
Phenylalanine 0.398mg 0mg 0%
Valine 0.47mg 0mg 0%
Histidine 0.185mg 0mg 0%
Fructose 0.02g 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32766.7%
Contains more FatsFats +9517.5%
Contains more OtherOther +28.2%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +2354.3%
Contains more Poly. FatPolyunsaturated fat +428.6%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.