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  6. Semolina vs. French fries

Semolina vs. French fries — In-Depth Nutrition Comparison

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The main differences between semolina and french fries

  • Semolina is richer in selenium, manganese, copper, and vitamin B3, yet french fries are richer in potassium, vitamin E, vitamin K, and fiber.
  • Daily need coverage for selenium for semolina is 35% higher.
  • Semolina contains 4 times more manganese than french fries. Semolina contains 1.035mg of manganese, while french fries contain 0.247mg.
  • Semolina contains less saturated fat.
  • Semolina has a lower glycemic index than french fries.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Fast foods, potato, french fried in vegetable oil.

Infographic

Semolina vs French fries 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +294.4%
Contains more CopperCopper +129%
Contains more ZincZinc +104%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +319%
Contains more SeleniumSelenium +2111.1%
Contains more MagnesiumMagnesium +29.6%
Contains more PotassiumPotassium +232.8%
~equal in Iron ~0.81mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +68%
Contains more Vitamin B5Vitamin B5 +15.9%
Contains more Vitamin B6Vitamin B6 +21.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5466.7%
Contains more Vitamin KVitamin K +11100%
Contains more FolateFolate +275%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina French fries DV% diff.
Selenium 19.9µg 0.9µg 35%
Polyunsaturated fat 0.322g 5.398g 34%
Manganese 1.035mg 0.247mg 34%
Starch 68.29g 28%
Fats 1.03g 14.73g 21%
Copper 0.284mg 0.124mg 18%
Monounsaturated fat 0.258g 5.969g 14%
Carbs 80.89g 41.44g 13%
Vitamin B3 5.048mg 3.004mg 13%
Potassium 174mg 579mg 12%
Vitamin E 0.03mg 1.67mg 11%
Vitamin K 0.1µg 11.2µg 9%
Sodium 2mg 210mg 9%
Saturated fat 0.294g 2.336g 9%
Fiber 1.8g 3.8g 8%
Protein 7.51g 3.43g 8%
Choline 36.8mg 7%
Folate 8µg 30µg 6%
Vitamin B6 0.452mg 0.372mg 6%
Vitamin B1 0.224mg 0.17mg 5%
Zinc 1.02mg 0.5mg 5%
Calcium 71mg 18mg 5%
Vitamin C 0mg 4.7mg 5%
Phosphorus 153mg 125mg 4%
Calories 374kcal 312kcal 3%
Vitamin B5 0.672mg 0.58mg 2%
Magnesium 27mg 35mg 2%
Vitamin B2 0.05mg 0.039mg 1%
Iron 0.74mg 0.81mg 1%
Net carbs 79.09g 37.64g N/A
Sugar 0.33g 0.3g N/A
Trans fat 0.06g N/A
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +119%
Contains more CarbsCarbs +95.2%
Contains more FatsFats +1330.1%
Contains more WaterWater +291%
Contains more OtherOther +160.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +2213.6%
Contains more Poly. FatPolyunsaturated fat +1576.4%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.