Semolina vs. Crackers — In-Depth Nutrition Comparison
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A recap on differences between semolina and crackers
- Semolina is higher in vitamin B6, selenium, and manganese, yet crackers are higher in vitamin K, iron, vitamin B2, folate, and vitamin E.
- Crackers cover your daily vitamin K needs 58% more than semolina.
- Semolina contains 7 times more vitamin B6 than crackers. While semolina contains 0.452mg of vitamin B6, crackers contain only 0.063mg.
- The amount of saturated fat in semolina is lower.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Crackers, standard snack-type, regular.
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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 | +50% |
| Contains more PotassiumPotassium | +47.5% |
| Contains more CopperCopper | +173.1% |
| Contains more ZincZinc | +108.2% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +110.8% |
| Contains more SeleniumSelenium | +197% |
| Contains more CalciumCalcium | +69% |
| Contains more IronIron | +444.6% |
| Contains more PhosphorusPhosphorus | +62.1% |
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 B3Vitamin B3 | +16% |
| Contains more Vitamin B5Vitamin B5 | +61.2% |
| Contains more Vitamin B6Vitamin B6 | +617.5% |
| Contains more Vitamin EVitamin E | +10000% |
| Contains more Vitamin B1Vitamin B1 | +85.7% |
| Contains more Vitamin B2Vitamin B2 | +812% |
| Contains more Vitamin KVitamin K | +69200% |
| Contains more FolateFolate | +1050% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.1% |
| Contains more CarbsCarbs | +32% |
| Contains more WaterWater | +214% |
| Contains more FatsFats | +2466% |
| Contains more OtherOther | +250.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.7% |
| Contains more Mono. FatMonounsaturated fat | +2439.9% |
| Contains more Poly. FatPolyunsaturated fat | +3979.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +37.4% |
| Contains more SucroseSucrose | +3209.5% |
| Contains more GlucoseGlucose | +327.3% |
| Contains more FructoseFructose | +1350% |
| Contains more MaltoseMaltose | +∞% |
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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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.322g | 13.137g | 85% |
| Vitamin K | 0.1µg | 69.3µg | 58% |
| Iron | 0.74mg | 4.03mg | 41% |
| Fats | 1.03g | 26.43g | 39% |
| Sodium | 2mg | 726mg | 31% |
| Vitamin B2 | 0.05mg | 0.456mg | 31% |
| Vitamin B6 | 0.452mg | 0.063mg | 30% |
| Manganese | 1.035mg | 0.491mg | 24% |
| Selenium | 19.9µg | 6.7µg | 24% |
| Saturated fat | 0.294g | 5.562g | 24% |
| Folate | 8µg | 92µg | 21% |
| Copper | 0.284mg | 0.104mg | 20% |
| Vitamin E | 0.03mg | 3.03mg | 20% |
| Vitamin B1 | 0.224mg | 0.416mg | 16% |
| Monounsaturated fat | 0.258g | 6.553g | 16% |
| Phosphorus | 153mg | 248mg | 14% |
| Starch | 68.29g | 49.69g | 8% |
| Carbs | 80.89g | 61.3g | 7% |
| Calories | 374kcal | 510kcal | 7% |
| Vitamin B5 | 0.672mg | 0.417mg | 5% |
| Calcium | 71mg | 120mg | 5% |
| Zinc | 1.02mg | 0.49mg | 5% |
| Vitamin B3 | 5.048mg | 4.352mg | 4% |
| Protein | 7.51g | 6.64g | 2% |
| Fiber | 1.8g | 2.3g | 2% |
| Potassium | 174mg | 118mg | 2% |
| Choline | 9.6mg | 2% | |
| Magnesium | 27mg | 18mg | 2% |
| Net carbs | 79.09g | 59g | N/A |
| Sugar | 0.33g | 8.18g | N/A |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.103mg | 0.084mg | 0% |
| Threonine | 0.271mg | 0.193mg | 0% |
| Isoleucine | 0.339mg | 0.246mg | 0% |
| Leucine | 0.656mg | 0.471mg | 0% |
| Lysine | 0.215mg | 0.103mg | 0% |
| Methionine | 0.183mg | 0.112mg | 0% |
| Phenylalanine | 0.398mg | 0.331mg | 0% |
| Valine | 0.47mg | 0.294mg | 0% |
| Histidine | 0.185mg | 0.145mg | 0% |
| Fructose | 0.02g | 0.29g | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
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%
49%
Minerals Daily Need Coverage Score
52%
56%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 7.85g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 724mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 5.268g)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 9)
Which food is cheaper?
Semolina is cheaper (difference - $1)
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
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.