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  6. Semolina vs. Mackerel

Semolina vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between Semolina and Mackerel

  • Semolina has more Manganese, and Copper, however, Mackerel is higher in Vitamin B12, Selenium, Vitamin B2, Phosphorus, Magnesium, and Vitamin B3.
  • Mackerel covers your daily need of Vitamin B12 792% more than Semolina.
  • Semolina has 52 times more Manganese than Mackerel. While Semolina has 1.035mg of Manganese, Mackerel has only 0.02mg.
  • Semolina has less Saturated Fat.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Semolina vs Mackerel 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
Mackerel
Mackerel
Contains more Calcium +373.3%
Contains less Sodium -97.6%
Contains more Copper +202.1%
Contains more Manganese +5075%
Contains more Iron +112.2%
Contains more Magnesium +259.3%
Contains more Phosphorus +81.7%
Contains more Potassium +130.5%
Contains more Selenium +159.3%
Equal in Zinc - 0.94
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +373.3%
Contains less Sodium -97.6%
Contains more Copper +202.1%
Contains more Manganese +5075%
Contains more Iron +112.2%
Contains more Magnesium +259.3%
Contains more Phosphorus +81.7%
Contains more Potassium +130.5%
Contains more Selenium +159.3%
Equal in Zinc - 0.94

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
5
:
7
Mackerel
Mackerel
Contains more Vitamin B1 +40.9%
Contains more Folate +300%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +724%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.46
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin B1 +40.9%
Contains more Folate +300%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +724%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.46

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
1
:
4
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Protein +217.6%
Contains more Fats +1629.1%
Contains more Water +440.3%
Contains more Other +614.1%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Protein +217.6%
Contains more Fats +1629.1%
Contains more Water +440.3%
Contains more Other +614.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +2615.5%
Contains more Polyunsaturated fat +1235.4%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +2615.5%
Contains more Polyunsaturated fat +1235.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Mackerel Opinion
Net carbs 79.09g 0g Semolina
Protein 7.51g 23.85g Mackerel
Fats 1.03g 17.81g Mackerel
Carbs 80.89g 0g Semolina
Calories 374kcal 262kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Mackerel
Fiber 1.8g 0g Semolina
Calcium 71mg 15mg Semolina
Iron 0.74mg 1.57mg Mackerel
Magnesium 27mg 97mg Mackerel
Phosphorus 153mg 278mg Mackerel
Potassium 174mg 401mg Mackerel
Sodium 2mg 83mg Semolina
Zinc 1.02mg 0.94mg Semolina
Copper 0.284mg 0.094mg Semolina
Manganese 1.035mg 0.02mg Semolina
Selenium 19.9µg 51.6µg Mackerel
Vitamin A 0IU 180IU Mackerel
Vitamin A RAE 54µg Mackerel
Vitamin E 0.03mg Semolina
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.224mg 0.159mg Semolina
Vitamin B2 0.05mg 0.412mg Mackerel
Vitamin B3 5.048mg 6.85mg Mackerel
Vitamin B5 0.672mg 0.99mg Mackerel
Vitamin B6 0.452mg 0.46mg Mackerel
Folate 8µg 2µg Semolina
Vitamin B12 0µg 19µg Mackerel
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.267mg Mackerel
Threonine 0.271mg 1.045mg Mackerel
Isoleucine 0.339mg 1.099mg Mackerel
Leucine 0.656mg 1.938mg Mackerel
Lysine 0.215mg 2.19mg Mackerel
Methionine 0.183mg 0.706mg Mackerel
Phenylalanine 0.398mg 0.931mg Mackerel
Valine 0.47mg 1.228mg Mackerel
Histidine 0.185mg 0.702mg Mackerel
Cholesterol 0mg 75mg Semolina
Saturated Fat 0.294g 4.176g Semolina
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 0.258g 7.006g Mackerel
Polyunsaturated fat 0.322g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Mackerel
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
235%
Mackerel
Minerals Daily Need Coverage Score
52%
Semolina
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 81mg)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 3.882g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $5.6)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 54)
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.
Which food is richer in vitamins?
?
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.