Semolina vs. French toast — In-Depth Nutrition Comparison

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A recap on differences between semolina and french toast

Semolina is higher in manganese, vitamin B6, copper, and vitamin B3, yet french toast is higher in vitamin B2, vitamin B12, and iron.
French toast covers your daily cholesterol needs 39% more than semolina.
Semolina contains 6 times more vitamin B6 than french toast. While semolina contains 0.452mg of vitamin B6, french toast contains only 0.074mg.
The amount of saturated fat in semolina is lower.
The glycemic index of semolina is lower.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and French toast, prepared from recipe, made with low fat (2%) milk.

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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.

Semolina

French toast

Contains more MagnesiumMagnesium	+58.8%
Contains more PotassiumPotassium	+29.9%
Contains more CopperCopper	+389.7%
Contains more ZincZinc	+52.2%
Contains more PhosphorusPhosphorus	+30.8%
Contains less SodiumSodium	-99.6%
Contains more ManganeseManganese	+450.5%

Contains more CalciumCalcium	+40.8%
Contains more IronIron	+125.7%

~equal in Selenium ~20.1µg

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

French toast

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+210.1%
Contains more Vitamin B5Vitamin B5	+22.4%
Contains more Vitamin B6Vitamin B6	+510.8%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+542%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+437.5%

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.204mg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	0mg	116mg	39%
Manganese	1.035mg	0.188mg	37%
Vitamin B6	0.452mg	0.074mg	29%
Starch	68.29g		28%
Copper	0.284mg	0.058mg	25%
Vitamin B3	5.048mg	1.628mg	21%
Sodium	2mg	479mg	21%
Vitamin B2	0.05mg	0.321mg	21%
Carbs	80.89g	25g	19%
Fats	1.03g	10.8g	15%
Polyunsaturated fat	0.322g	2.594g	15%
Vitamin A		124µg	14%
Vitamin B12	0µg	0.31µg	13%
Iron	0.74mg	1.67mg	12%
Saturated fat	0.294g	2.723g	11%
Monounsaturated fat	0.258g	4.524g	11%
Folate	8µg	43µg	9%
Fiber	1.8g		7%
Calories	374kcal	229kcal	7%
Phosphorus	153mg	117mg	5%
Zinc	1.02mg	0.67mg	3%
Calcium	71mg	100mg	3%
Vitamin B5	0.672mg	0.549mg	2%
Vitamin B1	0.224mg	0.204mg	2%
Magnesium	27mg	17mg	2%
Potassium	174mg	134mg	1%
Protein	7.51g	7.7g	0%
Vitamin C	0mg	0.3mg	0%
Net carbs	79.09g	25g	N/A
Sugar	0.33g		N/A
Vitamin E	0.03mg		0%
Selenium	19.9µg	20.1µg	0%
Vitamin K	0.1µg		0%
Tryptophan	0.103mg	0.094mg	0%
Threonine	0.271mg	0.305mg	0%
Isoleucine	0.339mg	0.375mg	0%
Leucine	0.656mg	0.621mg	0%
Lysine	0.215mg	0.413mg	0%
Methionine	0.183mg	0.188mg	0%
Phenylalanine	0.398mg	0.389mg	0%
Valine	0.47mg	0.419mg	0%
Histidine	0.185mg	0.179mg	0%
Fructose	0.02g		0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.01g	N/A