Semolina vs. Dates — In-Depth Nutrition Comparison
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Summary of differences between semolina and dates
- Semolina has more manganese, selenium, vitamin B3, vitamin B6, vitamin B1, phosphorus, copper, and zinc; however, dates are higher in fiber and potassium.
- Semolina covers your daily need for manganese, 34% more than dates.
- Semolina has 7 times more selenium than dates. While semolina has 19.9µg of selenium, dates have only 3µg.
- The glycemic index of semolina is higher.
These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Dates, deglet noor.
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 CalciumCalcium | +82.1% |
| Contains more CopperCopper | +37.9% |
| Contains more ZincZinc | +251.7% |
| Contains more PhosphorusPhosphorus | +146.8% |
| Contains more ManganeseManganese | +295% |
| Contains more SeleniumSelenium | +563.3% |
| Contains more MagnesiumMagnesium | +59.3% |
| Contains more PotassiumPotassium | +277% |
| Contains more IronIron | +37.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +330.8% |
| Contains more Vitamin B3Vitamin B3 | +296.2% |
| Contains more Vitamin B5Vitamin B5 | +14.1% |
| Contains more Vitamin B6Vitamin B6 | +173.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +32% |
| Contains more Vitamin KVitamin K | +2600% |
| Contains more FolateFolate | +137.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 0.262mg | 34% |
| Selenium | 19.9µg | 3µg | 31% |
| Starch | 68.29g | 28% | |
| Fiber | 1.8g | 8g | 25% |
| Fructose | 0.02g | 19.56g | 24% |
| Vitamin B3 | 5.048mg | 1.274mg | 24% |
| Vitamin B6 | 0.452mg | 0.165mg | 22% |
| Vitamin B1 | 0.224mg | 0.052mg | 14% |
| Potassium | 174mg | 656mg | 14% |
| Phosphorus | 153mg | 62mg | 13% |
| Protein | 7.51g | 2.45g | 10% |
| Copper | 0.284mg | 0.206mg | 9% |
| Zinc | 1.02mg | 0.29mg | 7% |
| Calories | 374kcal | 282kcal | 5% |
| Magnesium | 27mg | 43mg | 4% |
| Iron | 0.74mg | 1.02mg | 4% |
| Calcium | 71mg | 39mg | 3% |
| Folate | 8µg | 19µg | 3% |
| Polyunsaturated fat | 0.322g | 0.019g | 2% |
| Carbs | 80.89g | 75.03g | 2% |
| Vitamin K | 0.1µg | 2.7µg | 2% |
| Vitamin B5 | 0.672mg | 0.589mg | 2% |
| Monounsaturated fat | 0.258g | 0.036g | 1% |
| Saturated fat | 0.294g | 0.032g | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin B2 | 0.05mg | 0.066mg | 1% |
| Fats | 1.03g | 0.39g | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 79.09g | 67.03g | N/A |
| Sugar | 0.33g | 63.35g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin E | 0.03mg | 0.05mg | 0% |
| Tryptophan | 0.103mg | 0.012mg | 0% |
| Threonine | 0.271mg | 0.043mg | 0% |
| Isoleucine | 0.339mg | 0.049mg | 0% |
| Leucine | 0.656mg | 0.084mg | 0% |
| Lysine | 0.215mg | 0.066mg | 0% |
| Methionine | 0.183mg | 0.022mg | 0% |
| Phenylalanine | 0.398mg | 0.05mg | 0% |
| Valine | 0.47mg | 0.071mg | 0% |
| Histidine | 0.185mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +206.5% |
| Contains more FatsFats | +164.1% |
| Contains more WaterWater | +108.2% |
| Contains more OtherOther | +125.4% |
~equal in
Carbs
~75.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +616.7% |
| Contains more Poly. FatPolyunsaturated fat | +1594.7% |
| Contains less Sat. FatSaturated fat | -89.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +11252.4% |
| Contains more GlucoseGlucose | +17963.6% |
| Contains more FructoseFructose | +97700% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
