Semolina vs. Cranberries — In-Depth Nutrition Comparison
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The main differences between semolina and cranberries
- Semolina is richer in selenium, manganese, vitamin B3, vitamin B6, copper, phosphorus, vitamin B1, and zinc, yet cranberries are richer in vitamin C and vitamin E.
- Daily need coverage for selenium for semolina is 36% higher.
- Semolina contains 50 times more vitamin B3 than cranberries. Semolina contains 5.048mg of vitamin B3, while cranberries contain 0.101mg.
Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Cranberries, 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 | +350% |
| Contains more CalciumCalcium | +787.5% |
| Contains more PotassiumPotassium | +117.5% |
| Contains more IronIron | +221.7% |
| Contains more CopperCopper | +407.1% |
| Contains more ZincZinc | +1033.3% |
| Contains more PhosphorusPhosphorus | +1290.9% |
| Contains more ManganeseManganese | +287.6% |
| Contains more SeleniumSelenium | +19800% |
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 | +1766.7% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +4898% |
| Contains more Vitamin B5Vitamin B5 | +127.8% |
| Contains more Vitamin B6Vitamin B6 | +693% |
| Contains more FolateFolate | +700% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +4300% |
| Contains more Vitamin KVitamin K | +4900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 0.1µg | 36% |
| Manganese | 1.035mg | 0.267mg | 33% |
| Vitamin B3 | 5.048mg | 0.101mg | 31% |
| Vitamin B6 | 0.452mg | 0.057mg | 30% |
| Starch | 68.29g | 0g | 28% |
| Copper | 0.284mg | 0.056mg | 25% |
| Carbs | 80.89g | 11.97g | 23% |
| Phosphorus | 153mg | 11mg | 20% |
| Vitamin B1 | 0.224mg | 0.012mg | 18% |
| Calories | 374kcal | 46kcal | 16% |
| Vitamin C | 0mg | 14mg | 16% |
| Protein | 7.51g | 0.46g | 14% |
| Vitamin E | 0.03mg | 1.32mg | 9% |
| Vitamin B5 | 0.672mg | 0.295mg | 8% |
| Zinc | 1.02mg | 0.09mg | 8% |
| Fiber | 1.8g | 3.6g | 7% |
| Iron | 0.74mg | 0.23mg | 6% |
| Calcium | 71mg | 8mg | 6% |
| Magnesium | 27mg | 6mg | 5% |
| Vitamin K | 0.1µg | 5µg | 4% |
| Potassium | 174mg | 80mg | 3% |
| Polyunsaturated fat | 0.322g | 0.055g | 2% |
| Folate | 8µg | 1µg | 2% |
| Vitamin B2 | 0.05mg | 0.02mg | 2% |
| Monounsaturated fat | 0.258g | 0.018g | 1% |
| Saturated fat | 0.294g | 0.008g | 1% |
| Choline | 5.5mg | 1% | |
| Fructose | 0.02g | 0.67g | 1% |
| Fats | 1.03g | 0.13g | 1% |
| Net carbs | 79.09g | 8.37g | N/A |
| Sugar | 0.33g | 4.27g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.103mg | 0.003mg | 0% |
| Threonine | 0.271mg | 0.028mg | 0% |
| Isoleucine | 0.339mg | 0.033mg | 0% |
| Leucine | 0.656mg | 0.053mg | 0% |
| Lysine | 0.215mg | 0.039mg | 0% |
| Methionine | 0.183mg | 0.003mg | 0% |
| Phenylalanine | 0.398mg | 0.036mg | 0% |
| Valine | 0.47mg | 0.045mg | 0% |
| Histidine | 0.185mg | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +1532.6% |
| Contains more FatsFats | +692.3% |
| Contains more CarbsCarbs | +575.8% |
| Contains more OtherOther | +491.7% |
| Contains more WaterWater | +785.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
| Contains more Mono. FatMonounsaturated fat | +1333.3% |
| Contains more Poly. FatPolyunsaturated fat | +485.5% |
| Contains less Sat. FatSaturated fat | -97.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.16 g
Glucose:
3.44 g
Fructose:
0.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +31.3% |
| Contains more GlucoseGlucose | +3027.3% |
| Contains more FructoseFructose | +3250% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
