Semolina vs. Graham cracker — In-Depth Nutrition Comparison
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How are semolina and graham cracker different?
- Semolina is higher in selenium, vitamin B6, and copper; however, graham cracker is richer in iron, folate, vitamin B2, vitamin K, and vitamin E.
- Daily need coverage for iron for graham cracker is 38% higher.
- Semolina contains 3 times more selenium than graham cracker. While semolina contains 19.9µg of selenium, graham cracker contains only 6.3µg.
- Semolina has less saturated fat.
- Semolina has a lower glycemic index (54) than graham cracker (74).
Rice, white, long-grain, parboiled, unenriched, dry and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used 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 CopperCopper | +67.1% |
| Contains less SodiumSodium | -99.6% |
| Contains more SeleniumSelenium | +215.9% |
| Contains more MagnesiumMagnesium | +48.1% |
| Contains more IronIron | +410.8% |
| Contains more PhosphorusPhosphorus | +20.9% |
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 B3Vitamin B3 | +13.7% |
| Contains more Vitamin B5Vitamin B5 | +60% |
| Contains more Vitamin B6Vitamin B6 | +189.7% |
| Contains more Vitamin EVitamin E | +4933.3% |
| Contains more Vitamin B1Vitamin B1 | +18.3% |
| Contains more Vitamin B2Vitamin B2 | +534% |
| Contains more Vitamin KVitamin K | +14200% |
| Contains more FolateFolate | +1037.5% |
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:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +12.3% |
| Contains more WaterWater | +190.9% |
| Contains more FatsFats | +929.1% |
| Contains more OtherOther | +133.8% |
~equal in
Carbs
~77.66g
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
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -82% |
| Contains more Mono. FatMonounsaturated fat | +872.5% |
| Contains more Poly. FatPolyunsaturated fat | +1573.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +46.7% |
| Contains more SucroseSucrose | +10766.7% |
| Contains more GlucoseGlucose | +845.5% |
| Contains more FructoseFructose | +4850% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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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| 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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.74mg | 3.78mg | 38% |
| Polyunsaturated fat | 0.322g | 5.388g | 34% |
| Selenium | 19.9µg | 6.3µg | 25% |
| Vitamin B6 | 0.452mg | 0.156mg | 23% |
| Folate | 8µg | 91µg | 21% |
| Vitamin B2 | 0.05mg | 0.317mg | 21% |
| Sodium | 2mg | 459mg | 20% |
| Fats | 1.03g | 10.6g | 15% |
| Copper | 0.284mg | 0.17mg | 13% |
| Vitamin K | 0.1µg | 14.3µg | 12% |
| Vitamin E | 0.03mg | 1.51mg | 10% |
| Starch | 68.29g | 46.56g | 9% |
| Saturated fat | 0.294g | 1.633g | 6% |
| Monounsaturated fat | 0.258g | 2.509g | 6% |
| Fiber | 1.8g | 3.4g | 6% |
| Phosphorus | 153mg | 185mg | 5% |
| Vitamin B5 | 0.672mg | 0.42mg | 5% |
| Vitamin B3 | 5.048mg | 4.439mg | 4% |
| Calories | 374kcal | 430kcal | 3% |
| Vitamin B1 | 0.224mg | 0.265mg | 3% |
| Magnesium | 27mg | 40mg | 3% |
| Protein | 7.51g | 6.69g | 2% |
| Fructose | 0.02g | 0.99g | 1% |
| Zinc | 1.02mg | 0.96mg | 1% |
| Calcium | 71mg | 77mg | 1% |
| Choline | 5.9mg | 1% | |
| Carbs | 80.89g | 77.66g | 1% |
| Manganese | 1.035mg | 1.019mg | 1% |
| Net carbs | 79.09g | 74.26g | N/A |
| Potassium | 174mg | 170mg | 0% |
| Sugar | 0.33g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| 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% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
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%
32%
Minerals Daily Need Coverage Score
52%
60%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 24.52g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 1.339g)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 20)
Which food is cheaper?
Graham cracker is cheaper (difference - $1.4)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.