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  6. Semolina vs. Marinara sauce

Semolina vs. Marinara sauce — In-Depth Nutrition Comparison

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Important differences between semolina and marinara sauce

  • Semolina has more manganese, selenium, copper, vitamin B6, phosphorus, vitamin B1, and zinc; however, marinara sauce has more vitamin E, vitamin A, and vitamin K.
  • Semolina's daily need coverage for manganese is 39% more.
  • Semolina has 18 times more selenium than marinara sauce. Semolina has 19.9µg of selenium, while marinara sauce has 1.1µg.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Semolina vs Marinara sauce infographic
Infographic link

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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +163%
Contains more CopperCopper +250.6%
Contains more ZincZinc +410%
Contains more PhosphorusPhosphorus +350%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +655.5%
Contains more SeleniumSelenium +1709.1%
Contains more PotassiumPotassium +83.3%
~equal in Iron ~0.78mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +833.3%
Contains more Vitamin B3Vitamin B3 +28.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +161.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +7900%
Contains more Vitamin B2Vitamin B2 +22%
Contains more Vitamin KVitamin K +13800%
Contains more FolateFolate +62.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Marinara sauce DV% diff.
Manganese 1.035mg 0.137mg 39%
Selenium 19.9µg 1.1µg 34%
Starch 68.29g 28%
Carbs 80.89g 8.06g 24%
Copper 0.284mg 0.081mg 23%
Vitamin B6 0.452mg 0.173mg 21%
Vitamin B1 0.224mg 0.024mg 17%
Phosphorus 153mg 34mg 17%
Vitamin E 0.03mg 2.4mg 16%
Calories 374kcal 51kcal 16%
Vitamin B5 0.672mg 13%
Protein 7.51g 1.41g 12%
Vitamin K 0.1µg 13.9µg 12%
Zinc 1.02mg 0.2mg 7%
Vitamin B3 5.048mg 3.917mg 7%
Potassium 174mg 319mg 4%
Calcium 71mg 27mg 4%
Vitamin A 33µg 4%
Magnesium 27mg 18mg 2%
Choline 13.7mg 2%
Vitamin C 0mg 2mg 2%
Iron 0.74mg 0.78mg 1%
Polyunsaturated fat 0.322g 0.508g 1%
Saturated fat 0.294g 0.17g 1%
Folate 8µg 13µg 1%
Fats 1.03g 1.48g 1%
Vitamin B2 0.05mg 0.061mg 1%
Cholesterol 0mg 2mg 1%
Sodium 2mg 30mg 1%
Net carbs 79.09g 6.26g N/A
Sugar 0.33g 5.5g N/A
Fiber 1.8g 1.8g 0%
Monounsaturated fat 0.258g 0.377g 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +432.6%
Contains more CarbsCarbs +903.6%
Contains more FatsFats +43.7%
Contains more WaterWater +786.3%
Contains more OtherOther +133.8%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -42.2%
Contains more Mono. FatMonounsaturated fat +46.1%
Contains more Poly. FatPolyunsaturated fat +57.8%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.