Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Semolina
  5. Compare
  6. Semolina vs. Dates

Semolina vs. Dates — In-Depth Nutrition Comparison

Compare

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 of Manganese 34% more than Dates .
  • Semolina has 7 times more Selenium than Dates . While Semolina has 19.9µg of Selenium, Dates have only 3µg.

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

Infographic

Semolina vs Dates 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.
Semolina
Semolina
6
:
3
Dates
Dates
Contains more Calcium +82.1%
Contains more Phosphorus +146.8%
Contains more Zinc +251.7%
Contains more Copper +37.9%
Contains more Manganese +295%
Contains more Selenium +563.3%
Contains more Iron +37.8%
Contains more Magnesium +59.3%
Contains more Potassium +277%
Equal in Sodium - 2
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +82.1%
Contains more Phosphorus +146.8%
Contains more Zinc +251.7%
Contains more Copper +37.9%
Contains more Manganese +295%
Contains more Selenium +563.3%
Contains more Iron +37.8%
Contains more Magnesium +59.3%
Contains more Potassium +277%
Equal in Sodium - 2

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.
Semolina
Semolina
4
:
6
Dates
Dates
Contains more Vitamin B1 +330.8%
Contains more Vitamin B3 +296.2%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +173.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +32%
Contains more Folate +137.5%
Contains more Vitamin K +2600%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin B1 +330.8%
Contains more Vitamin B3 +296.2%
Contains more Vitamin B5 +14.1%
Contains more Vitamin B6 +173.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +32%
Contains more Folate +137.5%
Contains more Vitamin K +2600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
3
:
2
Dates
Dates
Contains more Protein +206.5%
Contains more Fats +164.1%
Contains more Water +108.2%
Contains more Other +125.4%
Equal in Carbs - 75.03
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +206.5%
Contains more Fats +164.1%
Contains more Water +108.2%
Contains more Other +125.4%
Equal in Carbs - 75.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +616.7%
Contains more Polyunsaturated fat +1594.7%
Contains less Saturated Fat -89.1%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +616.7%
Contains more Polyunsaturated fat +1594.7%
Contains less Saturated Fat -89.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Semolina
Semolina
1
:
4
Dates
Dates
Contains more Starch +∞%
Contains more Sucrose +11252.4%
Contains more Glucose +17963.6%
Contains more Fructose +97700%
Contains more Maltose +∞%
Semolina
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
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +11252.4%
Contains more Glucose +17963.6%
Contains more Fructose +97700%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Dates Opinion
Net carbs 79.09g 67.03g Semolina
Protein 7.51g 2.45g Semolina
Fats 1.03g 0.39g Semolina
Carbs 80.89g 75.03g Semolina
Calories 374kcal 282kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g 19.56g Dates
Sugar 0.33g 63.35g Semolina
Fiber 1.8g 8g Dates
Calcium 71mg 39mg Semolina
Iron 0.74mg 1.02mg Dates
Magnesium 27mg 43mg Dates
Phosphorus 153mg 62mg Semolina
Potassium 174mg 656mg Dates
Sodium 2mg 2mg
Zinc 1.02mg 0.29mg Semolina
Copper 0.284mg 0.206mg Semolina
Manganese 1.035mg 0.262mg Semolina
Selenium 19.9µg 3µg Semolina
Vitamin A 0IU 10IU Dates
Vitamin E 0.03mg 0.05mg Dates
Vitamin C 0mg 0.4mg Dates
Vitamin B1 0.224mg 0.052mg Semolina
Vitamin B2 0.05mg 0.066mg Dates
Vitamin B3 5.048mg 1.274mg Semolina
Vitamin B5 0.672mg 0.589mg Semolina
Vitamin B6 0.452mg 0.165mg Semolina
Folate 8µg 19µg Dates
Vitamin K 0.1µg 2.7µg Dates
Tryptophan 0.103mg 0.012mg Semolina
Threonine 0.271mg 0.043mg Semolina
Isoleucine 0.339mg 0.049mg Semolina
Leucine 0.656mg 0.084mg Semolina
Lysine 0.215mg 0.066mg Semolina
Methionine 0.183mg 0.022mg Semolina
Phenylalanine 0.398mg 0.05mg Semolina
Valine 0.47mg 0.071mg Semolina
Histidine 0.185mg 0.032mg Semolina
Saturated Fat 0.294g 0.032g Dates
Monounsaturated Fat 0.258g 0.036g Semolina
Polyunsaturated fat 0.322g 0.019g Semolina

Which food is preferable for your diet?

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

People also compare

Semolina
Semolina vs Wild rice raw
Wild rice raw
Semolina
Semolina vs Wheat
Wheat
Semolina
Semolina vs Bulgur dry
Bulgur dry
Dates
Dates vs Figs
Figs
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube

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
26%
Semolina
12%
Dates
Minerals Daily Need Coverage Score
52%
Semolina
29%
Dates

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 63.02g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.262g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 12)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.