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  6. Semolina vs. Minestrone

Semolina vs. Minestrone — In-Depth Nutrition Comparison

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What are the main differences between semolina and minestrone?

  • Semolina is richer in manganese, vitamin B6, vitamin B3, copper, phosphorus, vitamin B1, vitamin B5, and zinc, yet minestrone is richer in vitamin A.
  • Semolina's daily need coverage for manganese is 38% higher.
  • Semolina has 13 times more vitamin B3 than minestrone. Semolina has 5.048mg of vitamin B3, while minestrone has 0.391mg.
  • Semolina contains less sodium.

We used Rice, white, long-grain, parboiled, unenriched, dry and Soup, minestrone, canned, prepared with equal volume water types in this comparison.

Infographic

Semolina vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +407.1%
Contains more PotassiumPotassium +33.8%
Contains more IronIron +94.7%
Contains more CopperCopper +456.9%
Contains more ZincZinc +229%
Contains more PhosphorusPhosphorus +565.2%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +580.9%
Contains more SeleniumSelenium +∞%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +918.2%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B3Vitamin B3 +1191%
Contains more Vitamin B5Vitamin B5 +380%
Contains more Vitamin B6Vitamin B6 +1002.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +87.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Minestrone DV% diff.
Manganese 1.035mg 0.152mg 38%
Selenium 19.9µg 36%
Vitamin B6 0.452mg 0.041mg 32%
Vitamin B3 5.048mg 0.391mg 29%
Starch 68.29g 28%
Copper 0.284mg 0.051mg 26%
Carbs 80.89g 4.66g 25%
Phosphorus 153mg 23mg 19%
Vitamin B1 0.224mg 0.022mg 17%
Calories 374kcal 34kcal 17%
Sodium 2mg 254mg 11%
Protein 7.51g 1.77g 11%
Vitamin B5 0.672mg 0.14mg 11%
Fiber 1.8g 0.4g 6%
Zinc 1.02mg 0.31mg 6%
Calcium 71mg 14mg 6%
Magnesium 27mg 3mg 6%
Iron 0.74mg 0.38mg 5%
Vitamin A 49µg 5%
Folate 8µg 15µg 2%
Vitamin B2 0.05mg 0.018mg 2%
Vitamin C 0mg 0.5mg 1%
Potassium 174mg 130mg 1%
Polyunsaturated fat 0.322g 0.46g 1%
Fats 1.03g 1.04g 0%
Net carbs 79.09g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.294g 0.23g 0%
Monounsaturated fat 0.258g 0.29g 0%
Tryptophan 0.103mg 0.013mg 0%
Threonine 0.271mg 0.043mg 0%
Isoleucine 0.339mg 0.054mg 0%
Leucine 0.656mg 0.098mg 0%
Lysine 0.215mg 0.076mg 0%
Methionine 0.183mg 0.018mg 0%
Phenylalanine 0.398mg 0.064mg 0%
Valine 0.47mg 0.074mg 0%
Histidine 0.185mg 0.03mg 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% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +324.3%
Contains more CarbsCarbs +1635.8%
Contains more WaterWater +826.3%
Contains more OtherOther +69%
~equal in Fats ~1.04g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -21.8%
Contains more Mono. FatMonounsaturated fat +12.4%
Contains more Poly. FatPolyunsaturated fat +42.9%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.