Semolina vs. Ham — In-Depth Nutrition Comparison
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Significant differences between semolina and ham
- Semolina has more manganese and copper; however, ham is richer in vitamin B1, vitamin B12, zinc, vitamin B2, and iron.
- Ham covers your daily sodium needs 52% more than semolina.
- Ham has 19 times less manganese than semolina. Semolina has 1.035mg of manganese, while ham has 0.054mg.
- Semolina contains less saturated fat.
- Semolina has a higher glycemic index. The glycemic index of semolina is 54, while the glycemic index of ham is 0.
Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 | +92.9% |
| Contains more CalciumCalcium | +787.5% |
| Contains more CopperCopper | +259.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +1816.7% |
| Contains more PotassiumPotassium | +64.9% |
| Contains more IronIron | +100% |
| Contains more ZincZinc | +182.4% |
| Contains more PhosphorusPhosphorus | +28.1% |
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 | +25.5% |
| Contains more Vitamin B5Vitamin B5 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +13% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin EVitamin E | +733.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +236.6% |
| Contains more Vitamin B2Vitamin B2 | +304% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 2mg | 1203mg | 52% |
| Vitamin B1 | 0.224mg | 0.754mg | 44% |
| Manganese | 1.035mg | 0.054mg | 43% |
| Starch | 68.29g | 28% | |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Protein | 7.51g | 20.93g | 27% |
| Carbs | 80.89g | 1.5g | 26% |
| Copper | 0.284mg | 0.079mg | 23% |
| Cholesterol | 0mg | 53mg | 18% |
| Zinc | 1.02mg | 2.88mg | 17% |
| Choline | 85.1mg | 15% | |
| Vitamin B2 | 0.05mg | 0.202mg | 12% |
| Calories | 374kcal | 145kcal | 11% |
| Iron | 0.74mg | 1.48mg | 9% |
| Fiber | 1.8g | 0g | 7% |
| Saturated fat | 0.294g | 1.81g | 7% |
| Fats | 1.03g | 5.53g | 7% |
| Calcium | 71mg | 8mg | 6% |
| Vitamin B3 | 5.048mg | 4.023mg | 6% |
| Monounsaturated fat | 0.258g | 2.62g | 6% |
| Phosphorus | 153mg | 196mg | 6% |
| Vitamin B5 | 0.672mg | 0.403mg | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin B6 | 0.452mg | 0.4mg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Magnesium | 27mg | 14mg | 3% |
| Potassium | 174mg | 287mg | 3% |
| Selenium | 19.9µg | 19.5µg | 1% |
| Polyunsaturated fat | 0.322g | 0.54g | 1% |
| Vitamin E | 0.03mg | 0.25mg | 1% |
| Folate | 8µg | 3µg | 1% |
| Net carbs | 79.09g | 1.5g | N/A |
| Sugar | 0.33g | 0g | N/A |
| Vitamin K | 0.1µg | 0µg | 0% |
| Tryptophan | 0.103mg | 0.251mg | 0% |
| Threonine | 0.271mg | 0.931mg | 0% |
| Isoleucine | 0.339mg | 0.918mg | 0% |
| Leucine | 0.656mg | 1.661mg | 0% |
| Lysine | 0.215mg | 1.775mg | 0% |
| Methionine | 0.183mg | 0.553mg | 0% |
| Phenylalanine | 0.398mg | 0.904mg | 0% |
| Valine | 0.47mg | 0.908mg | 0% |
| Histidine | 0.185mg | 0.75mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +5292.7% |
| Contains more ProteinProtein | +178.7% |
| Contains more FatsFats | +436.9% |
| Contains more WaterWater | +586.3% |
| Contains more OtherOther | +515.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.8% |
| Contains more Mono. FatMonounsaturated fat | +915.5% |
| Contains more Poly. FatPolyunsaturated fat | +67.7% |
