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  6. Semolina vs. Plantain raw

Semolina vs. Plantain raw — In-Depth Nutrition Comparison

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Summary of differences between semolina and plantain raw

  • Semolina has more selenium, vitamin B3, copper, phosphorus, vitamin B1, vitamin B6, and vitamin B5; however, plantain raw is higher in vitamin A, vitamin C, and potassium.
  • Semolina covers your daily need for selenium, 33% more than plantain raw.
  • Semolina has 7 times more vitamin B3 than plantain raw. While semolina has 5.048mg of vitamin B3, plantain raw has only 0.686mg.
  • The glycemic index of semolina is higher.

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

Infographic

Semolina vs Plantain raw 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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +2266.7%
Contains more IronIron +23.3%
Contains more CopperCopper +250.6%
Contains more ZincZinc +628.6%
Contains more PhosphorusPhosphorus +350%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1226.7%
Contains more MagnesiumMagnesium +37%
Contains more PotassiumPotassium +186.8%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +330.8%
Contains more Vitamin B3Vitamin B3 +635.9%
Contains more Vitamin B5Vitamin B5 +158.5%
Contains more Vitamin B6Vitamin B6 +51.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Plantain raw DV% diff.
Manganese 1.035mg 45%
Selenium 19.9µg 1.5µg 33%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.686mg 27%
Copper 0.284mg 0.081mg 23%
Vitamin C 0mg 18.4mg 20%
Phosphorus 153mg 34mg 17%
Carbs 80.89g 31.89g 16%
Vitamin B1 0.224mg 0.052mg 14%
Calories 374kcal 122kcal 13%
Vitamin B6 0.452mg 0.299mg 12%
Protein 7.51g 1.3g 12%
Potassium 174mg 499mg 10%
Zinc 1.02mg 0.14mg 8%
Vitamin B5 0.672mg 0.26mg 8%
Calcium 71mg 3mg 7%
Vitamin A 56µg 6%
Folate 8µg 22µg 4%
Choline 13.5mg 2%
Fiber 1.8g 2.3g 2%
Magnesium 27mg 37mg 2%
Iron 0.74mg 0.6mg 2%
Polyunsaturated fat 0.322g 0.069g 2%
Monounsaturated fat 0.258g 0.032g 1%
Fats 1.03g 0.37g 1%
Saturated fat 0.294g 0.143g 1%
Vitamin E 0.03mg 0.14mg 1%
Vitamin K 0.1µg 0.7µg 1%
Net carbs 79.09g 29.59g N/A
Sugar 0.33g 15g N/A
Sodium 2mg 4mg 0%
Vitamin B2 0.05mg 0.054mg 0%
Tryptophan 0.103mg 0.015mg 0%
Threonine 0.271mg 0.034mg 0%
Isoleucine 0.339mg 0.036mg 0%
Leucine 0.656mg 0.059mg 0%
Lysine 0.215mg 0.06mg 0%
Methionine 0.183mg 0.017mg 0%
Phenylalanine 0.398mg 0.044mg 0%
Valine 0.47mg 0.046mg 0%
Histidine 0.185mg 0.064mg 0%
Fructose 0.02g 0%

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +477.7%
Contains more FatsFats +178.4%
Contains more CarbsCarbs +153.7%
Contains more WaterWater +562.1%
Contains more OtherOther +63.4%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +706.3%
Contains more Poly. FatPolyunsaturated fat +366.7%
Contains less Sat. FatSaturated fat -51.4%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.