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  6. Semolina vs. Egg

Semolina vs. Egg — In-Depth Nutrition Comparison

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A recap on differences between Semolina and Egg

  • Semolina is higher in Manganese, Vitamin B3, and Vitamin B6, yet Egg is higher in Copper, Vitamin B12, Vitamin B2, Selenium, and Vitamin B5.
  • Egg covers your daily Copper needs 191% more than Semolina.
  • Semolina contains 79 times more Vitamin B3 than Egg. While Semolina contains 5.048mg of Vitamin B3, Egg contains only 0.064mg.
  • The amount of Saturated Fat in Semolina is lower.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Egg, whole, cooked, hard-boiled.

Infographic

Semolina vs Egg 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
5
:
5
Egg
Egg
Contains more Calcium +42%
Contains more Magnesium +170%
Contains more Potassium +38.1%
Contains less Sodium -98.4%
Contains more Manganese +3880.8%
Contains more Iron +60.8%
Contains more Phosphorus +12.4%
Contains more Copper +604.2%
Contains more Selenium +54.8%
Equal in Zinc - 1.05
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +42%
Contains more Magnesium +170%
Contains more Potassium +38.1%
Contains less Sodium -98.4%
Contains more Manganese +3880.8%
Contains more Iron +60.8%
Contains more Phosphorus +12.4%
Contains more Copper +604.2%
Contains more Selenium +54.8%
Equal in Zinc - 1.05

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
3
:
8
Egg
Egg
Contains more Vitamin B1 +239.4%
Contains more Vitamin B3 +7787.5%
Contains more Vitamin B6 +273.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +3333.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +926%
Contains more Vitamin B5 +108%
Contains more Folate +450%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
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%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin B1 +239.4%
Contains more Vitamin B3 +7787.5%
Contains more Vitamin B6 +273.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +3333.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +926%
Contains more Vitamin B5 +108%
Contains more Folate +450%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
1
:
4
Egg
Egg
Contains more Carbs +7122.3%
Contains more Protein +67.5%
Contains more Fats +930.1%
Contains more Water +656.8%
Contains more Other +50.7%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Carbs +7122.3%
Contains more Protein +67.5%
Contains more Fats +930.1%
Contains more Water +656.8%
Contains more Other +50.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Egg
Egg
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +1480.2%
Contains more Polyunsaturated fat +339.1%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +1480.2%
Contains more Polyunsaturated fat +339.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Egg Opinion
Net carbs 79.09g 1.12g Semolina
Protein 7.51g 12.58g Egg
Fats 1.03g 10.61g Egg
Carbs 80.89g 1.12g Semolina
Calories 374kcal 155kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 1.12g Semolina
Fiber 1.8g 0g Semolina
Calcium 71mg 50mg Semolina
Iron 0.74mg 1.19mg Egg
Magnesium 27mg 10mg Semolina
Phosphorus 153mg 172mg Egg
Potassium 174mg 126mg Semolina
Sodium 2mg 124mg Semolina
Zinc 1.02mg 1.05mg Egg
Copper 0.284mg 2mg Egg
Manganese 1.035mg 0.026mg Semolina
Selenium 19.9µg 30.8µg Egg
Vitamin A 0IU 520IU Egg
Vitamin A RAE 149µg Egg
Vitamin E 0.03mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin B1 0.224mg 0.066mg Semolina
Vitamin B2 0.05mg 0.513mg Egg
Vitamin B3 5.048mg 0.064mg Semolina
Vitamin B5 0.672mg 1.398mg Egg
Vitamin B6 0.452mg 0.121mg Semolina
Folate 8µg 44µg Egg
Vitamin B12 0µg 1.11µg Egg
Vitamin K 0.1µg 0.3µg Egg
Tryptophan 0.103mg 0.153mg Egg
Threonine 0.271mg 0.604mg Egg
Isoleucine 0.339mg 0.686mg Egg
Leucine 0.656mg 1.075mg Egg
Lysine 0.215mg 0.904mg Egg
Methionine 0.183mg 0.392mg Egg
Phenylalanine 0.398mg 0.668mg Egg
Valine 0.47mg 0.767mg Egg
Histidine 0.185mg 0.298mg Egg
Cholesterol 0mg 373mg Semolina
Saturated Fat 0.294g 3.267g Semolina
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 0.258g 4.077g Egg
Polyunsaturated fat 0.322g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Semolina
45%
Egg
Minerals Daily Need Coverage Score
52%
Semolina
103%
Egg

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 122mg)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 2.973g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 54)
Which food is cheaper?
Egg
Egg is cheaper (difference - $0.4)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is richer in minerals?
?
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.