Semolina vs. Egg — In-Depth Nutrition Comparison
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A recap on differences between semolina and eggs
- Semolina is higher in manganese, vitamin B3, and vitamin B6, yet eggs are higher in copper, vitamin B12, vitamin B2, selenium, and vitamin B5.
- Eggs cover your daily copper needs 191% more than semolina.
- Semolina contains 79 times more vitamin B3 than eggs. While semolina contains 5.048mg of vitamin B3, eggs contain only 0.064mg.
- The amount of saturated fat in semolina is lower.
- The glycemic index of eggs is lower.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Egg, whole, cooked, hard-boiled.
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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 | +170% |
| Contains more CalciumCalcium | +42% |
| Contains more PotassiumPotassium | +38.1% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +3880.8% |
| Contains more IronIron | +60.8% |
| Contains more CopperCopper | +604.2% |
| Contains more PhosphorusPhosphorus | +12.4% |
| Contains more SeleniumSelenium | +54.8% |
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 | +239.4% |
| Contains more Vitamin B3Vitamin B3 | +7787.5% |
| Contains more Vitamin B6Vitamin B6 | +273.6% |
| Contains more Vitamin EVitamin E | +3333.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +926% |
| Contains more Vitamin B5Vitamin B5 | +108% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.284mg | 2mg | 191% |
| Cholesterol | 0mg | 373mg | 124% |
| Choline | 293.8mg | 53% | |
| Vitamin B12 | 0µg | 1.11µg | 46% |
| Manganese | 1.035mg | 0.026mg | 44% |
| Vitamin B2 | 0.05mg | 0.513mg | 36% |
| Vitamin B3 | 5.048mg | 0.064mg | 31% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 1.12g | 27% |
| Vitamin B6 | 0.452mg | 0.121mg | 25% |
| Selenium | 19.9µg | 30.8µg | 20% |
| Vitamin A | 149µg | 17% | |
| Fats | 1.03g | 10.61g | 15% |
| Vitamin B5 | 0.672mg | 1.398mg | 15% |
| Saturated fat | 0.294g | 3.267g | 14% |
| Vitamin B1 | 0.224mg | 0.066mg | 13% |
| Vitamin D | 0µg | 2.2µg | 11% |
| Calories | 374kcal | 155kcal | 11% |
| Vitamin D | 0IU | 87IU | 11% |
| Protein | 7.51g | 12.58g | 10% |
| Monounsaturated fat | 0.258g | 4.077g | 10% |
| Folate | 8µg | 44µg | 9% |
| Polyunsaturated fat | 0.322g | 1.414g | 7% |
| Fiber | 1.8g | 0g | 7% |
| Vitamin E | 0.03mg | 1.03mg | 7% |
| Iron | 0.74mg | 1.19mg | 6% |
| Sodium | 2mg | 124mg | 5% |
| Magnesium | 27mg | 10mg | 4% |
| Phosphorus | 153mg | 172mg | 3% |
| Calcium | 71mg | 50mg | 2% |
| Potassium | 174mg | 126mg | 1% |
| Net carbs | 79.09g | 1.12g | N/A |
| Sugar | 0.33g | 1.12g | N/A |
| Zinc | 1.02mg | 1.05mg | 0% |
| Vitamin K | 0.1µg | 0.3µg | 0% |
| Tryptophan | 0.103mg | 0.153mg | 0% |
| Threonine | 0.271mg | 0.604mg | 0% |
| Isoleucine | 0.339mg | 0.686mg | 0% |
| Leucine | 0.656mg | 1.075mg | 0% |
| Lysine | 0.215mg | 0.904mg | 0% |
| Methionine | 0.183mg | 0.392mg | 0% |
| Phenylalanine | 0.398mg | 0.668mg | 0% |
| Valine | 0.47mg | 0.767mg | 0% |
| Histidine | 0.185mg | 0.298mg | 0% |
| Fructose | 0.02g | 0% | |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.038g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +7122.3% |
| Contains more ProteinProtein | +67.5% |
| Contains more FatsFats | +930.1% |
| Contains more WaterWater | +656.8% |
| Contains more OtherOther | +50.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91% |
| Contains more Mono. FatMonounsaturated fat | +1480.2% |
| Contains more Poly. FatPolyunsaturated fat | +339.1% |
