Semolina vs. Fenugreek — In-Depth Nutrition Comparison
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A recap on differences between semolina and fenugreek
- Semolina is higher in selenium and vitamin B3, yet fenugreek is higher in iron, copper, fiber, magnesium, vitamin B2, phosphorus, potassium, and zinc.
- Fenugreek covers your daily iron needs 410% more than semolina.
- Semolina contains 3 times more selenium than fenugreek. While semolina contains 19.9µg of selenium, fenugreek contains only 6.3µg.
- The glycemic index of fenugreek is lower.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Spices, fenugreek seed.
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 less SodiumSodium | -97% |
| Contains more SeleniumSelenium | +215.9% |
| Contains more MagnesiumMagnesium | +607.4% |
| Contains more CalciumCalcium | +147.9% |
| Contains more PotassiumPotassium | +342.5% |
| Contains more IronIron | +4431.1% |
| Contains more CopperCopper | +290.8% |
| Contains more ZincZinc | +145.1% |
| Contains more PhosphorusPhosphorus | +93.5% |
| Contains more ManganeseManganese | +18.6% |
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 B3Vitamin B3 | +207.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +43.8% |
| Contains more Vitamin B2Vitamin B2 | +632% |
| Contains more Vitamin B6Vitamin B6 | +32.7% |
| Contains more FolateFolate | +612.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.74mg | 33.53mg | 410% |
| Copper | 0.284mg | 1.11mg | 92% |
| Fiber | 1.8g | 24.6g | 91% |
| Magnesium | 27mg | 191mg | 39% |
| Protein | 7.51g | 23g | 31% |
| Starch | 68.29g | 28% | |
| Selenium | 19.9µg | 6.3µg | 25% |
| Vitamin B2 | 0.05mg | 0.366mg | 24% |
| Vitamin B3 | 5.048mg | 1.64mg | 21% |
| Phosphorus | 153mg | 296mg | 20% |
| Potassium | 174mg | 770mg | 18% |
| Zinc | 1.02mg | 2.5mg | 13% |
| Vitamin B5 | 0.672mg | 13% | |
| Folate | 8µg | 57µg | 12% |
| Calcium | 71mg | 176mg | 11% |
| Vitamin B6 | 0.452mg | 0.6mg | 11% |
| Carbs | 80.89g | 58.35g | 8% |
| Vitamin B1 | 0.224mg | 0.322mg | 8% |
| Fats | 1.03g | 6.41g | 8% |
| Manganese | 1.035mg | 1.228mg | 8% |
| Saturated fat | 0.294g | 1.46g | 5% |
| Calories | 374kcal | 323kcal | 3% |
| Vitamin C | 0mg | 3mg | 3% |
| Sodium | 2mg | 67mg | 3% |
| Polyunsaturated fat | 0.322g | 2% | |
| Monounsaturated fat | 0.258g | 1% | |
| Net carbs | 79.09g | 33.75g | N/A |
| Sugar | 0.33g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin A | 3µg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.103mg | 0.391mg | 0% |
| Threonine | 0.271mg | 0.898mg | 0% |
| Isoleucine | 0.339mg | 1.241mg | 0% |
| Leucine | 0.656mg | 1.757mg | 0% |
| Lysine | 0.215mg | 1.684mg | 0% |
| Methionine | 0.183mg | 0.338mg | 0% |
| Phenylalanine | 0.398mg | 1.089mg | 0% |
| Valine | 0.47mg | 1.102mg | 0% |
| Histidine | 0.185mg | 0.668mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +38.6% |
| Contains more WaterWater | +11.5% |
| Contains more ProteinProtein | +206.3% |
| Contains more FatsFats | +522.3% |
| Contains more OtherOther | +378.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.9% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +∞% |
