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Semolina vs. Cream cracker — In-Depth Nutrition Comparison

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What are the differences between semolina and cream cracker?

  • Semolina is higher in vitamin B6, copper, and selenium, yet cream cracker is higher in iron, folate, vitamin B12, vitamin K, and vitamin B2.
  • Cream cracker's daily need coverage for iron is 83% more.
  • Semolina has 7 times more vitamin B6 than cream cracker. While semolina has 0.452mg of vitamin B6, cream cracker has only 0.065mg.
  • The amount of saturated fat in semolina is lower.
  • The glycemic index of semolina is lower.

We used Rice, white, long-grain, parboiled, unenriched, dry and Crackers, cream, GAMESA SABROSAS types in this article.

Infographic

Semolina vs Cream cracker 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.
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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more CalciumCalcium +173.1%
Contains more PotassiumPotassium +34.9%
Contains more CopperCopper +155.9%
Contains more ZincZinc +54.5%
Contains more PhosphorusPhosphorus +56.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +33%
Contains more SeleniumSelenium +109.5%
Contains more IronIron +897.3%
~equal in Magnesium ~25mg

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin B5Vitamin B5 +45.5%
Contains more Vitamin B6Vitamin B6 +595.4%
Contains more Vitamin EVitamin E +5200%
Contains more Vitamin B1Vitamin B1 +33%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +17800%
Contains more FolateFolate +1762.5%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~5.08mg
~equal in Choline ~mg

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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more CarbsCarbs +25.3%
Contains more WaterWater +121.6%
Contains more FatsFats +1877.7%
Contains more OtherOther +409.9%
~equal in Protein ~7.01g

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +4018.2%
Contains more Poly. FatPolyunsaturated fat +660.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
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
85% 10% 2%
Starch: 51.87 g
Sucrose: 6.22 g
Glucose: 0.92 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 1.27 g
Galactose: 0 g
Contains more StarchStarch +31.7%
Contains more SucroseSucrose +2861.9%
Contains more GlucoseGlucose +736.4%
Contains more FructoseFructose +4650%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Cream cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Cream cracker DV% diff.
Iron 0.74mg 7.38mg 83%
Sodium 2mg 1148mg 50%
Folate 8µg 149µg 35%
Fats 1.03g 20.37g 30%
Vitamin B6 0.452mg 0.065mg 30%
Monounsaturated fat 0.258g 10.625g 26%
Saturated fat 0.294g 5.362g 23%
Selenium 19.9µg 9.5µg 19%
Vitamin B12 0µg 0.46µg 19%
Copper 0.284mg 0.111mg 19%
Vitamin K 0.1µg 17.9µg 15%
Vitamin B2 0.05mg 0.24mg 15%
Polyunsaturated fat 0.322g 2.45g 14%
Manganese 1.035mg 0.778mg 11%
Vitamin E 0.03mg 1.59mg 10%
Phosphorus 153mg 98mg 8%
Starch 68.29g 51.87g 7%
Vitamin B1 0.224mg 0.298mg 6%
Calories 374kcal 484kcal 6%
Calcium 71mg 26mg 5%
Carbs 80.89g 64.55g 5%
Vitamin B5 0.672mg 0.462mg 4%
Zinc 1.02mg 0.66mg 3%
Fiber 1.8g 2.4g 2%
Potassium 174mg 129mg 1%
Protein 7.51g 7.01g 1%
Fructose 0.02g 0.95g 1%
Net carbs 79.09g 62.15g N/A
Magnesium 27mg 25mg 0%
Sugar 0.33g 9.37g N/A
Vitamin B3 5.048mg 5.08mg 0%
Trans fat 3.969g N/A
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Cream cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Semolina
40%
Cream cracker
Minerals Daily Need Coverage Score
52%
Semolina
71%
Cream cracker

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 9.04g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 1146mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 5.068g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $1.4)
Which food is richer in vitamins?
?
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.

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.