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  6. Semolina vs. Grape leaves

Semolina vs. Grape leaves — In-Depth Nutrition Comparison

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Significant differences between semolina and grape leaves

  • Semolina has more selenium and vitamin B3; however, grape leaves are richer in vitamin A, vitamin K, manganese, fiber, calcium, iron, vitamin B2, and folate.
  • Grape leaves cover your daily vitamin A needs 550% more than semolina.
  • Grape leaves have 22 times less selenium than semolina. Semolina has 19.9µg of selenium, while grape leaves have 0.9µg.

Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Grape leaves, raw.

Infographic

Semolina vs Grape leaves 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.
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +68.1%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +2111.1%
Contains more MagnesiumMagnesium +251.9%
Contains more CalciumCalcium +411.3%
Contains more PotassiumPotassium +56.3%
Contains more IronIron +255.4%
Contains more CopperCopper +46.1%
Contains more ManganeseManganese +175.8%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B3Vitamin B3 +113.7%
Contains more Vitamin B5Vitamin B5 +190.9%
Contains more Vitamin B6Vitamin B6 +13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +6566.7%
Contains more Vitamin B2Vitamin B2 +608%
Contains more Vitamin KVitamin K +108500%
Contains more FolateFolate +937.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Grape leaves DV% diff.
Vitamin A 1376µg 153%
Vitamin K 0.1µg 108.6µg 90%
Manganese 1.035mg 2.855mg 79%
Fiber 1.8g 11g 37%
Selenium 19.9µg 0.9µg 35%
Calcium 71mg 363mg 29%
Starch 68.29g 28%
Iron 0.74mg 2.63mg 24%
Vitamin B2 0.05mg 0.354mg 23%
Carbs 80.89g 17.31g 21%
Folate 8µg 83µg 19%
Vitamin B3 5.048mg 2.362mg 17%
Magnesium 27mg 95mg 16%
Vitamin B1 0.224mg 0.04mg 15%
Copper 0.284mg 0.415mg 15%
Calories 374kcal 93kcal 14%
Vitamin E 0.03mg 2mg 13%
Vitamin C 0mg 11.1mg 12%
Vitamin B5 0.672mg 0.231mg 9%
Phosphorus 153mg 91mg 9%
Polyunsaturated fat 0.322g 1.065g 5%
Protein 7.51g 5.6g 4%
Vitamin B6 0.452mg 0.4mg 4%
Zinc 1.02mg 0.67mg 3%
Potassium 174mg 272mg 3%
Fats 1.03g 2.12g 2%
Choline 12.8mg 2%
Net carbs 79.09g 6.31g N/A
Sugar 0.33g 6.3g N/A
Sodium 2mg 9mg 0%
Saturated fat 0.294g 0.336g 0%
Monounsaturated fat 0.258g 0.081g 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%

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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +34.1%
Contains more CarbsCarbs +367.3%
Contains more FatsFats +105.8%
Contains more WaterWater +643.6%
Contains more OtherOther +132.4%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -12.5%
Contains more Mono. FatMonounsaturated fat +218.5%
Contains more Poly. FatPolyunsaturated fat +230.7%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.