Semolina vs. Matzo — In-Depth Nutrition Comparison
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Summary of differences between semolina and matzo
- Semolina has more vitamin B6, copper, manganese, phosphorus, vitamin B3, and calcium; however, matzo is higher in selenium, iron, vitamin B2, and vitamin B1.
- Matzo covers your daily need for selenium, 31% more than semolina.
- Semolina has 5 times more calcium than matzo. While semolina has 71mg of calcium, matzo has only 13mg.
These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Crackers, matzo, plain.
Infographic
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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 | +446.2% |
| Contains more PotassiumPotassium | +55.4% |
| Contains more CopperCopper | +373.3% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +71.9% |
| Contains more ManganeseManganese | +59.2% |
| Contains more IronIron | +327% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +85.4% |
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 B3Vitamin B3 | +29.7% |
| Contains more Vitamin B5Vitamin B5 | +51.7% |
| Contains more Vitamin B6Vitamin B6 | +293% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +72.8% |
| Contains more Vitamin B2Vitamin B2 | +482% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +112.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 36.9µg | 31% |
| Iron | 0.74mg | 3.16mg | 30% |
| Starch | 68.29g | 28% | |
| Vitamin B6 | 0.452mg | 0.115mg | 26% |
| Copper | 0.284mg | 0.06mg | 25% |
| Vitamin B2 | 0.05mg | 0.291mg | 19% |
| Manganese | 1.035mg | 0.65mg | 17% |
| Vitamin B1 | 0.224mg | 0.387mg | 14% |
| Phosphorus | 153mg | 89mg | 9% |
| Vitamin B3 | 5.048mg | 3.892mg | 7% |
| Calcium | 71mg | 13mg | 6% |
| Fiber | 1.8g | 3g | 5% |
| Protein | 7.51g | 10g | 5% |
| Vitamin B5 | 0.672mg | 0.443mg | 5% |
| Zinc | 1.02mg | 0.68mg | 3% |
| Potassium | 174mg | 112mg | 2% |
| Folate | 8µg | 17µg | 2% |
| Choline | 10.8mg | 2% | |
| Polyunsaturated fat | 0.322g | 0.603g | 2% |
| Calories | 374kcal | 395kcal | 1% |
| Carbs | 80.89g | 83.7g | 1% |
| Fats | 1.03g | 1.4g | 1% |
| Net carbs | 79.09g | 80.7g | N/A |
| Magnesium | 27mg | 25mg | 0% |
| Sugar | 0.33g | 0.29g | N/A |
| Sodium | 2mg | 0mg | 0% |
| Vitamin E | 0.03mg | 0.06mg | 0% |
| Vitamin K | 0.1µg | 0.3µg | 0% |
| Saturated fat | 0.294g | 0.226g | 0% |
| Monounsaturated fat | 0.258g | 0.127g | 0% |
| Tryptophan | 0.103mg | 0.116mg | 0% |
| Threonine | 0.271mg | 0.267mg | 0% |
| Isoleucine | 0.339mg | 0.371mg | 0% |
| Leucine | 0.656mg | 0.692mg | 0% |
| Lysine | 0.215mg | 0.193mg | 0% |
| Methionine | 0.183mg | 0.176mg | 0% |
| Phenylalanine | 0.398mg | 0.494mg | 0% |
| Valine | 0.47mg | 0.42mg | 0% |
| Histidine | 0.185mg | 0.213mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +129.3% |
| Contains more OtherOther | +18.3% |
| Contains more ProteinProtein | +33.2% |
| Contains more FatsFats | +35.9% |
~equal in
Carbs
~83.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +103.1% |
| Contains less Sat. FatSaturated fat | -23.1% |
| Contains more Poly. FatPolyunsaturated fat | +87.3% |
