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  6. Semolina vs. Marshmallow

Semolina vs. Marshmallow — In-Depth Nutrition Comparison

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Important differences between semolina and marshmallow

  • Marshmallow has less manganese, vitamin B6, selenium, vitamin B3, copper, phosphorus, vitamin B1, vitamin B5, zinc, and calcium.
  • Semolina's daily need coverage for manganese is 45% more.
  • Semolina has 224 times more vitamin B1 than marshmallow. Semolina has 0.224mg of vitamin B1, while marshmallow has 0.001mg.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Candies, marshmallows.

Infographic

Semolina vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +2266.7%
Contains more PotassiumPotassium +3380%
Contains more IronIron +221.7%
Contains more CopperCopper +192.8%
Contains more ZincZinc +2450%
Contains more PhosphorusPhosphorus +1812.5%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +12837.5%
Contains more SeleniumSelenium +1070.6%

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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +22300%
Contains more Vitamin B2Vitamin B2 +4900%
Contains more Vitamin B3Vitamin B3 +6371.8%
Contains more Vitamin B5Vitamin B5 +13340%
Contains more Vitamin B6Vitamin B6 +14966.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +700%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Marshmallow DV% diff.
Manganese 1.035mg 0.008mg 45%
Vitamin B6 0.452mg 0.003mg 35%
Selenium 19.9µg 1.7µg 33%
Vitamin B3 5.048mg 0.078mg 31%
Starch 68.29g 28%
Phosphorus 153mg 8mg 21%
Copper 0.284mg 0.097mg 21%
Vitamin B1 0.224mg 0.001mg 19%
Vitamin B5 0.672mg 0.005mg 13%
Protein 7.51g 1.8g 11%
Zinc 1.02mg 0.04mg 9%
Calcium 71mg 3mg 7%
Fiber 1.8g 0.1g 7%
Iron 0.74mg 0.23mg 6%
Magnesium 27mg 2mg 6%
Potassium 174mg 5mg 5%
Vitamin B2 0.05mg 0.001mg 4%
Calories 374kcal 318kcal 3%
Sodium 2mg 80mg 3%
Polyunsaturated fat 0.322g 0.047g 2%
Folate 8µg 1µg 2%
Saturated fat 0.294g 0.056g 1%
Fats 1.03g 0.2g 1%
Carbs 80.89g 81.3g 0%
Net carbs 79.09g 81.2g N/A
Sugar 0.33g 57.56g N/A
Vitamin E 0.03mg 0mg 0%
Vitamin K 0.1µg 0µg 0%
Choline 0.1mg 0%
Monounsaturated fat 0.258g 0.08g 0%
Tryptophan 0.103mg 0mg 0%
Threonine 0.271mg 0.035mg 0%
Isoleucine 0.339mg 0.028mg 0%
Leucine 0.656mg 0.066mg 0%
Lysine 0.215mg 0.077mg 0%
Methionine 0.183mg 0.015mg 0%
Phenylalanine 0.398mg 0.042mg 0%
Valine 0.47mg 0.05mg 0%
Histidine 0.185mg 0.017mg 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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +317.2%
Contains more FatsFats +415%
Contains more OtherOther +136.7%
Contains more WaterWater +66.3%
~equal in Carbs ~81.3g

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +222.5%
Contains more Poly. FatPolyunsaturated fat +585.1%
Contains less Sat. FatSaturated fat -81%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.