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  6. Semolina vs. Fruit salad

Semolina vs. Fruit salad — In-Depth Nutrition Comparison

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How are Semolina and Fruit salad different?

  • Semolina has more Manganese, Vitamin B6, Vitamin B3, Copper, Phosphorus, Vitamin B1, Vitamin B5, Zinc, Iron, and Calcium than Fruit salad.
  • Daily need coverage for Manganese from Semolina is 38% higher.
  • Semolina contains 20 times more Vitamin B1 than Fruit salad. While Semolina contains 0.224mg of Vitamin B1, Fruit salad contains only 0.011mg.

Rice, white, long-grain, parboiled, unenriched, dry and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids are the varieties used in this article.

Infographic

Semolina vs Fruit salad 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
10
:
0
Fruit salad
Fruit salad
Contains more Calcium +545.5%
Contains more Iron +196%
Contains more Magnesium +237.5%
Contains more Phosphorus +992.9%
Contains more Potassium +50%
Contains less Sodium -60%
Contains more Zinc +628.6%
Contains more Copper +468%
Contains more Manganese +585.4%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +545.5%
Contains more Iron +196%
Contains more Magnesium +237.5%
Contains more Phosphorus +992.9%
Contains more Potassium +50%
Contains less Sodium -60%
Contains more Zinc +628.6%
Contains more Copper +468%
Contains more Manganese +585.4%

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
8
:
2
Fruit salad
Fruit salad
Contains more Vitamin B1 +1936.4%
Contains more Vitamin B2 +257.1%
Contains more Vitamin B3 +1318%
Contains more Vitamin B5 +1167.9%
Contains more Vitamin B6 +1574.1%
Contains more Folate +166.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin B1 +1936.4%
Contains more Vitamin B2 +257.1%
Contains more Vitamin B3 +1318%
Contains more Vitamin B5 +1167.9%
Contains more Vitamin B6 +1574.1%
Contains more Folate +166.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
4
:
1
Fruit salad
Fruit salad
Contains more Protein +1372.5%
Contains more Fats +3333.3%
Contains more Carbs +519.8%
Contains more Other +173.1%
Contains more Water +773.7%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +1372.5%
Contains more Fats +3333.3%
Contains more Carbs +519.8%
Contains more Other +173.1%
Contains more Water +773.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +5060%
Contains more Polyunsaturated fat +2827.3%
Contains less Saturated Fat -98.6%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +5060%
Contains more Polyunsaturated fat +2827.3%
Contains less Saturated Fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Fruit salad Opinion
Net carbs 79.09g 12.05g Semolina
Protein 7.51g 0.51g Semolina
Fats 1.03g 0.03g Semolina
Carbs 80.89g 13.05g Semolina
Calories 374kcal 50kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Fruit salad
Fiber 1.8g 1g Semolina
Calcium 71mg 11mg Semolina
Iron 0.74mg 0.25mg Semolina
Magnesium 27mg 8mg Semolina
Phosphorus 153mg 14mg Semolina
Potassium 174mg 116mg Semolina
Sodium 2mg 5mg Semolina
Zinc 1.02mg 0.14mg Semolina
Copper 0.284mg 0.05mg Semolina
Manganese 1.035mg 0.151mg Semolina
Selenium 19.9µg Semolina
Vitamin A 0IU 600IU Fruit salad
Vitamin A RAE 30µg Fruit salad
Vitamin E 0.03mg Semolina
Vitamin C 0mg 3.3mg Fruit salad
Vitamin B1 0.224mg 0.011mg Semolina
Vitamin B2 0.05mg 0.014mg Semolina
Vitamin B3 5.048mg 0.356mg Semolina
Vitamin B5 0.672mg 0.053mg Semolina
Vitamin B6 0.452mg 0.027mg Semolina
Folate 8µg 3µg Semolina
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Saturated Fat 0.294g 0.004g Fruit salad
Monounsaturated Fat 0.258g 0.005g Semolina
Polyunsaturated fat 0.322g 0.011g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Fruit salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
6%
Fruit salad
Minerals Daily Need Coverage Score
52%
Semolina
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.29g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (54)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.