Semolina vs. Plum — In-Depth Nutrition Comparison
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A recap on differences between semolina and plums
- Semolina is higher in manganese, selenium, vitamin B6, vitamin B3, copper, phosphorus, vitamin B1, vitamin B5, and zinc, yet plums are higher in vitamin C.
- Semolina covers your daily manganese needs 43% more than plums.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Plums, raw.
Infographic
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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 MagnesiumMagnesium | +285.7% |
| Contains more CalciumCalcium | +1083.3% |
| Contains more IronIron | +335.3% |
| Contains more CopperCopper | +398.2% |
| Contains more ZincZinc | +920% |
| Contains more PhosphorusPhosphorus | +856.3% |
| Contains more ManganeseManganese | +1890.4% |
| 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.
| Contains more Vitamin B1Vitamin B1 | +700% |
| Contains more Vitamin B2Vitamin B2 | +92.3% |
| Contains more Vitamin B3Vitamin B3 | +1110.6% |
| Contains more Vitamin B5Vitamin B5 | +397.8% |
| Contains more Vitamin B6Vitamin B6 | +1458.6% |
| Contains more FolateFolate | +60% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +766.7% |
| Contains more Vitamin KVitamin K | +6300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 0.052mg | 43% |
| Selenium | 19.9µg | 0µg | 36% |
| Vitamin B6 | 0.452mg | 0.029mg | 33% |
| Vitamin B3 | 5.048mg | 0.417mg | 29% |
| Starch | 68.29g | 0g | 28% |
| Copper | 0.284mg | 0.057mg | 25% |
| Carbs | 80.89g | 11.42g | 23% |
| Phosphorus | 153mg | 16mg | 20% |
| Calories | 374kcal | 46kcal | 16% |
| Vitamin B1 | 0.224mg | 0.028mg | 16% |
| Protein | 7.51g | 0.7g | 14% |
| Vitamin C | 0mg | 9.5mg | 11% |
| Vitamin B5 | 0.672mg | 0.135mg | 11% |
| Zinc | 1.02mg | 0.1mg | 8% |
| Iron | 0.74mg | 0.17mg | 7% |
| Calcium | 71mg | 6mg | 7% |
| Vitamin K | 0.1µg | 6.4µg | 5% |
| Magnesium | 27mg | 7mg | 5% |
| Fructose | 0.02g | 3.07g | 4% |
| Vitamin E | 0.03mg | 0.26mg | 2% |
| Vitamin A | 17µg | 2% | |
| Vitamin B2 | 0.05mg | 0.026mg | 2% |
| Polyunsaturated fat | 0.322g | 0.044g | 2% |
| Fiber | 1.8g | 1.4g | 2% |
| Saturated fat | 0.294g | 0.017g | 1% |
| Potassium | 174mg | 157mg | 1% |
| Fats | 1.03g | 0.28g | 1% |
| Folate | 8µg | 5µg | 1% |
| Net carbs | 79.09g | 10.02g | N/A |
| Sugar | 0.33g | 9.92g | N/A |
| Sodium | 2mg | 0mg | 0% |
| Choline | 1.9mg | 0% | |
| Monounsaturated fat | 0.258g | 0.134g | 0% |
| Tryptophan | 0.103mg | 0.009mg | 0% |
| Threonine | 0.271mg | 0.01mg | 0% |
| Isoleucine | 0.339mg | 0.014mg | 0% |
| Leucine | 0.656mg | 0.015mg | 0% |
| Lysine | 0.215mg | 0.016mg | 0% |
| Methionine | 0.183mg | 0.008mg | 0% |
| Phenylalanine | 0.398mg | 0.014mg | 0% |
| Valine | 0.47mg | 0.016mg | 0% |
| Histidine | 0.185mg | 0.009mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +972.9% |
| Contains more FatsFats | +267.9% |
| Contains more CarbsCarbs | +608.3% |
| Contains more OtherOther | +91.9% |
| Contains more WaterWater | +784.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +92.5% |
| Contains more Poly. FatPolyunsaturated fat | +631.8% |
| Contains less Sat. FatSaturated fat | -94.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +647.6% |
| Contains more GlucoseGlucose | +4509.1% |
| Contains more FructoseFructose | +15250% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
