Semolina vs. Egg white — In-Depth Nutrition Comparison
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Significant differences between semolina and egg whites
- Semolina has more manganese, vitamin B6, vitamin B3, copper, phosphorus, vitamin B1, vitamin B5, zinc, and iron; however, egg whites are richer in vitamin B2.
- Semolina covers your daily manganese needs 45% more than egg whites.
- Egg whites have 90 times less vitamin B6 than semolina. Semolina has 0.452mg of vitamin B6, while egg whites have 0.005mg.
- Semolina has a higher glycemic index. The glycemic index of semolina is 54, while the glycemic index of egg whites is 0.
Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Egg, white, raw, fresh.
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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 | +145.5% |
| Contains more CalciumCalcium | +914.3% |
| Contains more IronIron | +825% |
| Contains more CopperCopper | +1134.8% |
| Contains more ZincZinc | +3300% |
| Contains more PhosphorusPhosphorus | +920% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +9309.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5500% |
| Contains more Vitamin B3Vitamin B3 | +4707.6% |
| Contains more Vitamin B5Vitamin B5 | +253.7% |
| Contains more Vitamin B6Vitamin B6 | +8940% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin B2Vitamin B2 | +778% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +505.9% |
| Contains more CarbsCarbs | +10980.8% |
| Contains more OtherOther | +12.7% |
| Contains more ProteinProtein | +45.1% |
| Contains more WaterWater | +788.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +200% |
| Contains more GlucoseGlucose | +209.1% |
| Contains more FructoseFructose | +250% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 1.035mg | 0.011mg | 45% |
| Vitamin B6 | 0.452mg | 0.005mg | 34% |
| Vitamin B3 | 5.048mg | 0.105mg | 31% |
| Vitamin B2 | 0.05mg | 0.439mg | 30% |
| Copper | 0.284mg | 0.023mg | 29% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 0.73g | 27% |
| Phosphorus | 153mg | 15mg | 20% |
| Vitamin B1 | 0.224mg | 0.004mg | 18% |
| Calories | 374kcal | 52kcal | 16% |
| Vitamin B5 | 0.672mg | 0.19mg | 10% |
| Zinc | 1.02mg | 0.03mg | 9% |
| Iron | 0.74mg | 0.08mg | 8% |
| Fiber | 1.8g | 0g | 7% |
| Protein | 7.51g | 10.9g | 7% |
| Sodium | 2mg | 166mg | 7% |
| Calcium | 71mg | 7mg | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Magnesium | 27mg | 11mg | 4% |
| Polyunsaturated fat | 0.322g | 0g | 2% |
| Monounsaturated fat | 0.258g | 0g | 1% |
| Fats | 1.03g | 0.17g | 1% |
| Folate | 8µg | 4µg | 1% |
| Saturated fat | 0.294g | 0g | 1% |
| Net carbs | 79.09g | 0.73g | N/A |
| Potassium | 174mg | 163mg | 0% |
| Sugar | 0.33g | 0.71g | N/A |
| Vitamin E | 0.03mg | 0mg | 0% |
| Selenium | 19.9µg | 20µg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.103mg | 0.125mg | 0% |
| Threonine | 0.271mg | 0.449mg | 0% |
| Isoleucine | 0.339mg | 0.661mg | 0% |
| Leucine | 0.656mg | 1.016mg | 0% |
| Lysine | 0.215mg | 0.806mg | 0% |
| Methionine | 0.183mg | 0.399mg | 0% |
| Phenylalanine | 0.398mg | 0.686mg | 0% |
| Valine | 0.47mg | 0.809mg | 0% |
| Histidine | 0.185mg | 0.29mg | 0% |
| Fructose | 0.02g | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
52%
17%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 164mg)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.294g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 54)
Which food is cheaper?
Egg white is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.