Semolina vs. Filo — In-Depth Nutrition Comparison
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The main differences between semolina and filo
- Semolina is richer in vitamin B6, manganese, copper, phosphorus, and vitamin B5, yet filo is richer in iron, vitamin B1, vitamin B2, and folate.
- Daily need coverage for vitamin B6 for semolina is 32% higher.
- Semolina contains 3 times more copper than filo. Semolina contains 0.284mg of copper, while filo contains 0.101mg.
- Semolina contains less sodium.
- Filo has a lower glycemic index than semolina.
Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Phyllo dough.
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 more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +545.5% |
| Contains more PotassiumPotassium | +135.1% |
| Contains more CopperCopper | +181.2% |
| Contains more ZincZinc | +108.2% |
| Contains more PhosphorusPhosphorus | +104% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +117.4% |
| Contains more IronIron | +333.8% |
| Contains more SeleniumSelenium | +17.1% |
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 B3Vitamin B3 | +23.9% |
| Contains more Vitamin B5Vitamin B5 | +122.5% |
| Contains more Vitamin B6Vitamin B6 | +1406.7% |
| Contains more Vitamin EVitamin E | +166.7% |
| Contains more Vitamin B1Vitamin B1 | +141.5% |
| Contains more Vitamin B2Vitamin B2 | +582% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more FolateFolate | +1000% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.452mg | 0.03mg | 32% |
| Iron | 0.74mg | 3.21mg | 31% |
| Starch | 68.29g | 28% | |
| Vitamin B1 | 0.224mg | 0.541mg | 26% |
| Manganese | 1.035mg | 0.476mg | 24% |
| Vitamin B2 | 0.05mg | 0.341mg | 22% |
| Sodium | 2mg | 483mg | 21% |
| Folate | 8µg | 88µg | 20% |
| Copper | 0.284mg | 0.101mg | 20% |
| Phosphorus | 153mg | 75mg | 11% |
| Carbs | 80.89g | 52.6g | 9% |
| Fats | 1.03g | 6g | 8% |
| Monounsaturated fat | 0.258g | 3.149g | 7% |
| Vitamin B5 | 0.672mg | 0.302mg | 7% |
| Calcium | 71mg | 11mg | 6% |
| Vitamin B3 | 5.048mg | 4.073mg | 6% |
| Selenium | 19.9µg | 23.3µg | 6% |
| Saturated fat | 0.294g | 1.47g | 5% |
| Zinc | 1.02mg | 0.49mg | 5% |
| Polyunsaturated fat | 0.322g | 0.923g | 4% |
| Calories | 374kcal | 299kcal | 4% |
| Potassium | 174mg | 74mg | 3% |
| Magnesium | 27mg | 15mg | 3% |
| Vitamin K | 0.1µg | 2.5µg | 2% |
| Protein | 7.51g | 7.1g | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 79.09g | 50.7g | N/A |
| Sugar | 0.33g | 0.18g | N/A |
| Fiber | 1.8g | 1.9g | 0% |
| Vitamin E | 0.03mg | 0.08mg | 0% |
| Tryptophan | 0.103mg | 0.088mg | 0% |
| Threonine | 0.271mg | 0.194mg | 0% |
| Isoleucine | 0.339mg | 0.246mg | 0% |
| Leucine | 0.656mg | 0.49mg | 0% |
| Lysine | 0.215mg | 0.158mg | 0% |
| Methionine | 0.183mg | 0.126mg | 0% |
| Phenylalanine | 0.398mg | 0.359mg | 0% |
| Valine | 0.47mg | 0.286mg | 0% |
| Histidine | 0.185mg | 0.159mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +53.8% |
| Contains more FatsFats | +482.5% |
| Contains more WaterWater | +230.6% |
| Contains more OtherOther | +139.4% |
~equal in
Protein
~7.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80% |
| Contains more Mono. FatMonounsaturated fat | +1120.5% |
| Contains more Poly. FatPolyunsaturated fat | +186.6% |
