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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
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
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
52%
10%
Comparison summary
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Gooseberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Gooseberry is lower in Saturated fat (difference - 0.256g)
Which food is lower in glycemic index?
Gooseberry is lower in glycemic index (difference - 39)
Which food is cheaper?
Gooseberry is cheaper (difference - $0.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)