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  6. Semolina vs. Goat cheese

Semolina vs. Goat cheese — In-Depth Nutrition Comparison

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Summary of differences between semolina and goat cheese

  • Semolina has more manganese, vitamin B6, selenium, and vitamin B3; however, goat cheese is higher in vitamin B2, phosphorus, copper, and vitamin A.
  • Goat cheese covers your daily need for saturated fat, 102% more than semolina.
  • Semolina has 11 times more manganese than goat cheese. While semolina has 1.035mg of manganese, goat cheese has only 0.093mg.
  • Semolina has less saturated fat.
  • The glycemic index of semolina is higher.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Cheese, goat, semisoft type.

Infographic

Semolina vs Goat cheese 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.
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more ZincZinc +54.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1012.9%
Contains more SeleniumSelenium +423.7%
Contains more CalciumCalcium +319.7%
Contains more IronIron +118.9%
Contains more CopperCopper +98.6%
Contains more PhosphorusPhosphorus +145.1%
~equal in Magnesium ~29mg
~equal in Potassium ~158mg

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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin B1Vitamin B1 +211.1%
Contains more Vitamin B3Vitamin B3 +339.7%
Contains more Vitamin B5Vitamin B5 +253.7%
Contains more Vitamin B6Vitamin B6 +653.3%
Contains more FolateFolate +300%
Contains more Vitamin EVitamin E +766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1252%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2400%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Semolina Goat cheese DV% diff.
Saturated fat 0.294g 20.639g 92%
Vitamin B2 0.05mg 0.676mg 48%
Vitamin A 407µg 45%
Fats 1.03g 29.84g 44%
Manganese 1.035mg 0.093mg 41%
Phosphorus 153mg 375mg 32%
Copper 0.284mg 0.564mg 31%
Vitamin B6 0.452mg 0.06mg 30%
Selenium 19.9µg 3.8µg 29%
Protein 7.51g 21.58g 28%
Starch 68.29g 28%
Carbs 80.89g 0.12g 27%
Cholesterol 0mg 79mg 26%
Vitamin B3 5.048mg 1.148mg 24%
Calcium 71mg 298mg 23%
Sodium 2mg 415mg 18%
Monounsaturated fat 0.258g 6.808g 16%
Vitamin B1 0.224mg 0.072mg 13%
Iron 0.74mg 1.62mg 11%
Vitamin B5 0.672mg 0.19mg 10%
Vitamin B12 0µg 0.22µg 9%
Fiber 1.8g 0g 7%
Choline 15.4mg 3%
Polyunsaturated fat 0.322g 0.709g 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Zinc 1.02mg 0.66mg 3%
Vitamin E 0.03mg 0.26mg 2%
Folate 8µg 2µg 2%
Vitamin K 0.1µg 2.5µg 2%
Calories 374kcal 364kcal 1%
Net carbs 79.09g 0.12g N/A
Magnesium 27mg 29mg 0%
Potassium 174mg 158mg 0%
Sugar 0.33g 0.12g N/A
Tryptophan 0.103mg 0.227mg 0%
Threonine 0.271mg 0.805mg 0%
Isoleucine 0.339mg 0.893mg 0%
Leucine 0.656mg 1.861mg 0%
Lysine 0.215mg 1.549mg 0%
Methionine 0.183mg 0.575mg 0%
Phenylalanine 0.398mg 0.859mg 0%
Valine 0.47mg 1.485mg 0%
Histidine 0.185mg 0.589mg 0%
Fructose 0.02g 0%

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +67308.3%
Contains more ProteinProtein +187.4%
Contains more FatsFats +2797.1%
Contains more WaterWater +361.7%
Contains more OtherOther +314.1%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +2538.8%
Contains more Poly. FatPolyunsaturated fat +120.2%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.