Semolina vs. Corn raw — In-Depth Nutrition Comparison
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Summary of differences between semolina and corn raw
- Semolina has more manganese, selenium, vitamin B6, copper, vitamin B3, phosphorus, calcium, and vitamin B1; however, corn raw is higher in folate and vitamin C.
- Semolina covers your daily need for manganese, 38% more than corn raw.
- Semolina has 36 times more calcium than corn raw. While semolina has 71mg of calcium, corn raw has only 2mg.
These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Corn, sweet, yellow, raw.
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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 CalciumCalcium | +3450% |
| Contains more IronIron | +42.3% |
| Contains more CopperCopper | +425.9% |
| Contains more ZincZinc | +121.7% |
| Contains more PhosphorusPhosphorus | +71.9% |
| Contains less SodiumSodium | -86.7% |
| Contains more ManganeseManganese | +535% |
| Contains more SeleniumSelenium | +3216.7% |
| Contains more MagnesiumMagnesium | +37% |
| Contains more PotassiumPotassium | +55.2% |
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 | +44.5% |
| Contains more Vitamin B3Vitamin B3 | +185.2% |
| Contains more Vitamin B6Vitamin B6 | +386% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +425% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +129.7% |
| Contains more CarbsCarbs | +332.6% |
| Contains more OtherOther | +12.7% |
| Contains more FatsFats | +31.1% |
| Contains more WaterWater | +671.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -9.5% |
| Contains more Mono. FatMonounsaturated fat | +67.4% |
| Contains more Poly. FatPolyunsaturated fat | +51.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1098.1% |
| Contains more SucroseSucrose | +323.8% |
| Contains more GlucoseGlucose | +3018.2% |
| Contains more FructoseFructose | +9600% |
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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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| Rich in minerals |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 1.035mg | 0.163mg | 38% |
| Selenium | 19.9µg | 0.6µg | 35% |
| Vitamin B6 | 0.452mg | 0.093mg | 28% |
| Starch | 68.29g | 5.7g | 26% |
| Copper | 0.284mg | 0.054mg | 26% |
| Carbs | 80.89g | 18.7g | 21% |
| Vitamin B3 | 5.048mg | 1.77mg | 20% |
| Calories | 374kcal | 86kcal | 14% |
| Folate | 8µg | 42µg | 9% |
| Phosphorus | 153mg | 89mg | 9% |
| Vitamin C | 0mg | 6.8mg | 8% |
| Protein | 7.51g | 3.27g | 8% |
| Calcium | 71mg | 2mg | 7% |
| Vitamin B1 | 0.224mg | 0.155mg | 6% |
| Zinc | 1.02mg | 0.46mg | 5% |
| Choline | 23mg | 4% | |
| Iron | 0.74mg | 0.52mg | 3% |
| Potassium | 174mg | 270mg | 3% |
| Fructose | 0.02g | 1.94g | 2% |
| Magnesium | 27mg | 37mg | 2% |
| Vitamin A | 9µg | 1% | |
| Sodium | 2mg | 15mg | 1% |
| Polyunsaturated fat | 0.322g | 0.487g | 1% |
| Fiber | 1.8g | 2g | 1% |
| Vitamin B5 | 0.672mg | 0.717mg | 1% |
| Fats | 1.03g | 1.35g | 0% |
| Net carbs | 79.09g | 16.7g | N/A |
| Sugar | 0.33g | 6.26g | N/A |
| Vitamin E | 0.03mg | 0.07mg | 0% |
| Vitamin B2 | 0.05mg | 0.055mg | 0% |
| Vitamin K | 0.1µg | 0.3µg | 0% |
| Saturated fat | 0.294g | 0.325g | 0% |
| Monounsaturated fat | 0.258g | 0.432g | 0% |
| Tryptophan | 0.103mg | 0.023mg | 0% |
| Threonine | 0.271mg | 0.129mg | 0% |
| Isoleucine | 0.339mg | 0.129mg | 0% |
| Leucine | 0.656mg | 0.348mg | 0% |
| Lysine | 0.215mg | 0.137mg | 0% |
| Methionine | 0.183mg | 0.067mg | 0% |
| Phenylalanine | 0.398mg | 0.15mg | 0% |
| Valine | 0.47mg | 0.185mg | 0% |
| Histidine | 0.185mg | 0.089mg | 0% |
| Omega-3 - ALA | 0.014g | N/A | |
| Omega-6 - Linoleic acid | 0.468g | 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%
17%
Minerals Daily Need Coverage Score
52%
17%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 5.93g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 0.031g)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in glycemic index?
Corn raw is lower in glycemic index (difference - 2)
Which food is cheaper?
Corn raw is cheaper (difference - $0.2)
Which food is richer in vitamins?
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)