Semolina vs. Asparagus — In-Depth Nutrition Comparison
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What are the differences between semolina and asparagus?
- Semolina is higher in manganese, selenium, vitamin B6, vitamin B3, phosphorus, and copper, yet asparagus is higher in vitamin K, iron, vitamin A, and folate.
- Semolina's daily need coverage for manganese is 38% more.
- Semolina has 9 times more selenium than asparagus. While semolina has 19.9µg of selenium, asparagus has only 2.3µg.
- The glycemic index of asparagus is lower.
We used Rice, white, long-grain, parboiled, unenriched, dry and Asparagus, raw types in this article.
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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 | +92.9% |
| Contains more CalciumCalcium | +195.8% |
| Contains more CopperCopper | +50.3% |
| Contains more ZincZinc | +88.9% |
| Contains more PhosphorusPhosphorus | +194.2% |
| Contains more ManganeseManganese | +555.1% |
| Contains more SeleniumSelenium | +765.2% |
| Contains more PotassiumPotassium | +16.1% |
| Contains more IronIron | +189.2% |
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 B1Vitamin B1 | +56.6% |
| Contains more Vitamin B3Vitamin B3 | +416.2% |
| Contains more Vitamin B5Vitamin B5 | +145.3% |
| Contains more Vitamin B6Vitamin B6 | +396.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +3666.7% |
| Contains more Vitamin B2Vitamin B2 | +182% |
| Contains more Vitamin KVitamin K | +41500% |
| Contains more FolateFolate | +550% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 0.158mg | 38% |
| Vitamin K | 0.1µg | 41.6µg | 35% |
| Selenium | 19.9µg | 2.3µg | 32% |
| Vitamin B6 | 0.452mg | 0.091mg | 28% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 3.88g | 26% |
| Vitamin B3 | 5.048mg | 0.978mg | 25% |
| Calories | 374kcal | 20kcal | 18% |
| Iron | 0.74mg | 2.14mg | 18% |
| Phosphorus | 153mg | 52mg | 14% |
| Folate | 8µg | 52µg | 11% |
| Protein | 7.51g | 2.2g | 11% |
| Copper | 0.284mg | 0.189mg | 11% |
| Vitamin B5 | 0.672mg | 0.274mg | 8% |
| Vitamin E | 0.03mg | 1.13mg | 7% |
| Vitamin B2 | 0.05mg | 0.141mg | 7% |
| Vitamin B1 | 0.224mg | 0.143mg | 7% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Calcium | 71mg | 24mg | 5% |
| Vitamin A | 38µg | 4% | |
| Zinc | 1.02mg | 0.54mg | 4% |
| Choline | 16mg | 3% | |
| Magnesium | 27mg | 14mg | 3% |
| Polyunsaturated fat | 0.322g | 0.05g | 2% |
| Monounsaturated fat | 0.258g | 0g | 1% |
| Fats | 1.03g | 0.12g | 1% |
| Saturated fat | 0.294g | 0.04g | 1% |
| Potassium | 174mg | 202mg | 1% |
| Fiber | 1.8g | 2.1g | 1% |
| Fructose | 0.02g | 1g | 1% |
| Net carbs | 79.09g | 1.78g | N/A |
| Sugar | 0.33g | 1.88g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Tryptophan | 0.103mg | 0.027mg | 0% |
| Threonine | 0.271mg | 0.084mg | 0% |
| Isoleucine | 0.339mg | 0.075mg | 0% |
| Leucine | 0.656mg | 0.128mg | 0% |
| Lysine | 0.215mg | 0.104mg | 0% |
| Methionine | 0.183mg | 0.031mg | 0% |
| Phenylalanine | 0.398mg | 0.075mg | 0% |
| Valine | 0.47mg | 0.115mg | 0% |
| Histidine | 0.185mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +241.4% |
| Contains more FatsFats | +758.3% |
| Contains more CarbsCarbs | +1984.8% |
| Contains more OtherOther | +22.4% |
| Contains more WaterWater | +845.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +544% |
| Contains less Sat. FatSaturated fat | -86.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +490.9% |
| Contains more FructoseFructose | +4900% |
~equal in
Sucrose
~0.23g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
