Semolina vs. Mashed potato — In-Depth Nutrition Comparison
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A recap on differences between semolina and mashed potato
- Semolina is higher than mashed potato in manganese, selenium, copper, vitamin B6, vitamin B3, vitamin B1, phosphorus, zinc, and iron.
- Semolina covers your daily manganese needs 41% more than mashed potato.
- Semolina contains 25 times more selenium than mashed potato. While semolina contains 19.9µg of selenium, mashed potato contains only 0.8µg.
- The amount of sodium in semolina is lower.
- The glycemic index of semolina is lower.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Fast foods, potato, mashed.
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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 | +80% |
| Contains more CalciumCalcium | +294.4% |
| Contains more IronIron | +138.7% |
| Contains more CopperCopper | +711.4% |
| Contains more ZincZinc | +363.6% |
| Contains more PhosphorusPhosphorus | +159.3% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +956.1% |
| Contains more SeleniumSelenium | +2387.5% |
| Contains more PotassiumPotassium | +64.4% |
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 | +1393.3% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +367.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +276.7% |
| Contains more Vitamin EVitamin E | +1300% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +5800% |
| Contains more FolateFolate | +12.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 0.098mg | 41% |
| Selenium | 19.9µg | 0.8µg | 35% |
| Copper | 0.284mg | 0.035mg | 28% |
| Vitamin B6 | 0.452mg | 0.12mg | 26% |
| Vitamin B3 | 5.048mg | 1.08mg | 25% |
| Starch | 68.29g | 12.1g | 23% |
| Carbs | 80.89g | 14.65g | 22% |
| Vitamin B1 | 0.224mg | 0.015mg | 17% |
| Calories | 374kcal | 89kcal | 14% |
| Sodium | 2mg | 306mg | 13% |
| Phosphorus | 153mg | 59mg | 13% |
| Vitamin B5 | 0.672mg | 13% | |
| Protein | 7.51g | 1.65g | 12% |
| Zinc | 1.02mg | 0.22mg | 7% |
| Polyunsaturated fat | 0.322g | 1.342g | 7% |
| Iron | 0.74mg | 0.31mg | 5% |
| Vitamin A | 43µg | 5% | |
| Calcium | 71mg | 18mg | 5% |
| Vitamin K | 0.1µg | 5.9µg | 5% |
| Magnesium | 27mg | 15mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Potassium | 174mg | 286mg | 3% |
| Vitamin E | 0.03mg | 0.42mg | 3% |
| Vitamin B2 | 0.05mg | 0.015mg | 3% |
| Fats | 1.03g | 2.82g | 3% |
| Fiber | 1.8g | 1.3g | 2% |
| Choline | 13.4mg | 2% | |
| Monounsaturated fat | 0.258g | 0.72g | 1% |
| Saturated fat | 0.294g | 0.577g | 1% |
| Net carbs | 79.09g | 13.35g | N/A |
| Sugar | 0.33g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| Folate | 8µg | 9µg | 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 | 0.2g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +355.2% |
| Contains more CarbsCarbs | +452.2% |
| Contains more FatsFats | +173.8% |
| Contains more WaterWater | +707.5% |
| Contains more OtherOther | +77.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -49% |
| Contains more Mono. FatMonounsaturated fat | +179.1% |
| Contains more Poly. FatPolyunsaturated fat | +316.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +464.4% |
| Contains more SucroseSucrose | +110% |
| Contains more GlucoseGlucose | +81.8% |
| Contains more FructoseFructose | +900% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
