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Semolina vs. Gooseberry — In-Depth Nutrition Comparison

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Summary of differences between semolina and gooseberries

  • Semolina has more manganese, selenium, vitamin B3, vitamin B6, copper, phosphorus, vitamin B1, and zinc; however, gooseberries are higher in vitamin C and fiber.
  • Semolina covers your daily need for manganese, 39% more than gooseberries.
  • Semolina has 33 times more selenium than gooseberries. While semolina has 19.9µg of selenium, gooseberries have only 0.6µg.
  • The glycemic index of semolina is higher.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Gooseberries, raw.

Infographic

Semolina vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +184%
Contains more IronIron +138.7%
Contains more CopperCopper +305.7%
Contains more ZincZinc +750%
Contains more PhosphorusPhosphorus +466.7%
Contains more ManganeseManganese +618.8%
Contains more SeleniumSelenium +3216.7%
Contains more PotassiumPotassium +13.8%
Contains less SodiumSodium -50%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +1582.7%
Contains more Vitamin B5Vitamin B5 +135%
Contains more Vitamin B6Vitamin B6 +465%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1133.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +753.4%
Contains more FatsFats +77.6%
Contains more CarbsCarbs +694.6%
Contains more OtherOther +44.9%
Contains more WaterWater +791.2%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +405.9%
Contains less Sat. FatSaturated fat -87.1%
~equal in Polyunsaturated fat ~0.317g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Gooseberry DV% diff.
Manganese 1.035mg 0.144mg 39%
Selenium 19.9µg 0.6µg 35%
Vitamin C 0mg 27.7mg 31%
Vitamin B3 5.048mg 0.3mg 30%
Vitamin B6 0.452mg 0.08mg 29%
Starch 68.29g 28%
Copper 0.284mg 0.07mg 24%
Carbs 80.89g 10.18g 24%
Phosphorus 153mg 27mg 18%
Calories 374kcal 44kcal 17%
Vitamin B1 0.224mg 0.04mg 15%
Protein 7.51g 0.88g 13%
Fiber 1.8g 4.3g 10%
Zinc 1.02mg 0.12mg 8%
Vitamin B5 0.672mg 0.286mg 8%
Iron 0.74mg 0.31mg 5%
Calcium 71mg 25mg 5%
Magnesium 27mg 10mg 4%
Vitamin E 0.03mg 0.37mg 2%
Vitamin A 15µg 2%
Vitamin B2 0.05mg 0.03mg 2%
Fats 1.03g 0.58g 1%
Folate 8µg 6µg 1%
Monounsaturated fat 0.258g 0.051g 1%
Potassium 174mg 198mg 1%
Saturated fat 0.294g 0.038g 1%
Net carbs 79.09g 5.88g N/A
Sugar 0.33g N/A
Sodium 2mg 1mg 0%
Vitamin K 0.1µg 0%
Polyunsaturated fat 0.322g 0.317g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Gooseberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
24%
Semolina
13%
Gooseberry
Minerals Daily Need Coverage Score
52%
Semolina
10%
Gooseberry

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Gooseberry
Gooseberry is lower in Saturated fat (difference - 0.256g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 39)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.