Semolina vs. Lettuce — In-Depth Nutrition Comparison
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How are semolina and lettuce different?
- Semolina is higher in selenium, manganese, vitamin B3, copper, vitamin B6, phosphorus, vitamin B1, and vitamin B5; however, lettuce is richer in vitamin A and vitamin K.
- Daily need coverage for vitamin A for lettuce is 148% higher.
- Semolina contains 33 times more selenium than lettuce. While semolina contains 19.9µg of selenium, lettuce contains only 0.6µg.
- Lettuce has a lower glycemic index (32) than semolina (54).
Rice, white, long-grain, parboiled, unenriched, dry and Lettuce, green leaf, raw 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 MagnesiumMagnesium | +107.7% |
| Contains more CalciumCalcium | +97.2% |
| Contains more CopperCopper | +879.3% |
| Contains more ZincZinc | +466.7% |
| Contains more PhosphorusPhosphorus | +427.6% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +314% |
| Contains more SeleniumSelenium | +3216.7% |
| Contains more PotassiumPotassium | +11.5% |
| Contains more IronIron | +16.2% |
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 | +220% |
| Contains more Vitamin B3Vitamin B3 | +1246.1% |
| Contains more Vitamin B5Vitamin B5 | +401.5% |
| Contains more Vitamin B6Vitamin B6 | +402.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +633.3% |
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more Vitamin KVitamin K | +126200% |
| Contains more FolateFolate | +375% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.1µg | 126.3µg | 105% |
| Vitamin A | 370µg | 41% | |
| Selenium | 19.9µg | 0.6µg | 35% |
| Manganese | 1.035mg | 0.25mg | 34% |
| Vitamin B3 | 5.048mg | 0.375mg | 29% |
| Copper | 0.284mg | 0.029mg | 28% |
| Vitamin B6 | 0.452mg | 0.09mg | 28% |
| Starch | 68.29g | 0g | 28% |
| Carbs | 80.89g | 2.87g | 26% |
| Calories | 374kcal | 15kcal | 18% |
| Phosphorus | 153mg | 29mg | 18% |
| Vitamin B1 | 0.224mg | 0.07mg | 13% |
| Protein | 7.51g | 1.36g | 12% |
| Vitamin B5 | 0.672mg | 0.134mg | 11% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Folate | 8µg | 38µg | 8% |
| Zinc | 1.02mg | 0.18mg | 8% |
| Calcium | 71mg | 36mg | 4% |
| Magnesium | 27mg | 13mg | 3% |
| Polyunsaturated fat | 0.322g | 0.082g | 2% |
| Choline | 13.6mg | 2% | |
| Fiber | 1.8g | 1.3g | 2% |
| Vitamin B2 | 0.05mg | 0.08mg | 2% |
| Iron | 0.74mg | 0.86mg | 2% |
| Monounsaturated fat | 0.258g | 0.006g | 1% |
| Saturated fat | 0.294g | 0.02g | 1% |
| Fructose | 0.02g | 0.43g | 1% |
| Sodium | 2mg | 28mg | 1% |
| Fats | 1.03g | 0.15g | 1% |
| Potassium | 174mg | 194mg | 1% |
| Vitamin E | 0.03mg | 0.22mg | 1% |
| Net carbs | 79.09g | 1.57g | N/A |
| Sugar | 0.33g | 0.78g | N/A |
| Tryptophan | 0.103mg | 0.009mg | 0% |
| Threonine | 0.271mg | 0.059mg | 0% |
| Isoleucine | 0.339mg | 0.084mg | 0% |
| Leucine | 0.656mg | 0.079mg | 0% |
| Lysine | 0.215mg | 0.084mg | 0% |
| Methionine | 0.183mg | 0.016mg | 0% |
| Phenylalanine | 0.398mg | 0.055mg | 0% |
| Valine | 0.47mg | 0.07mg | 0% |
| Histidine | 0.185mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +452.2% |
| Contains more FatsFats | +586.7% |
| Contains more CarbsCarbs | +2718.5% |
| Contains more WaterWater | +863.3% |
~equal in
Other
~0.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4200% |
| Contains more Poly. FatPolyunsaturated fat | +292.7% |
| Contains less Sat. FatSaturated fat | -93.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +227.3% |
| Contains more FructoseFructose | +2050% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
