Semolina vs. Mulberry — In-Depth Nutrition Comparison
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What are the main differences between semolina and mulberries?
- Semolina is richer in selenium, vitamin B6, vitamin B3, copper, phosphorus, vitamin B1, and zinc, yet mulberries are richer in vitamin C, iron, and vitamin K.
- Mulberries' daily need coverage for vitamin C is 40% higher.
- Semolina has 33 times more selenium than mulberries. Semolina has 19.9µg of selenium, while mulberries have 0.6µg.
- Mulberries have a lower glycemic index than semolina.
We used Rice, white, long-grain, parboiled, unenriched, dry and Mulberries, raw types in this comparison.
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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 | +50% |
| Contains more CalciumCalcium | +82.1% |
| Contains more CopperCopper | +373.3% |
| Contains more ZincZinc | +750% |
| Contains more PhosphorusPhosphorus | +302.6% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +3216.7% |
| Contains more PotassiumPotassium | +11.5% |
| Contains more IronIron | +150% |
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 | +672.4% |
| Contains more Vitamin B3Vitamin B3 | +714.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +804% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2800% |
| Contains more Vitamin B2Vitamin B2 | +102% |
| Contains more Vitamin KVitamin K | +7700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 45% | |
| Vitamin C | 0mg | 36.4mg | 40% |
| Selenium | 19.9µg | 0.6µg | 35% |
| Vitamin B6 | 0.452mg | 0.05mg | 31% |
| Vitamin B3 | 5.048mg | 0.62mg | 28% |
| Starch | 68.29g | 28% | |
| Copper | 0.284mg | 0.06mg | 25% |
| Carbs | 80.89g | 9.8g | 24% |
| Calories | 374kcal | 43kcal | 17% |
| Phosphorus | 153mg | 38mg | 16% |
| Vitamin B1 | 0.224mg | 0.029mg | 16% |
| Iron | 0.74mg | 1.85mg | 14% |
| Vitamin B5 | 0.672mg | 13% | |
| Protein | 7.51g | 1.44g | 12% |
| Zinc | 1.02mg | 0.12mg | 8% |
| Vitamin K | 0.1µg | 7.8µg | 6% |
| Vitamin E | 0.03mg | 0.87mg | 6% |
| Vitamin B2 | 0.05mg | 0.101mg | 4% |
| Calcium | 71mg | 39mg | 3% |
| Magnesium | 27mg | 18mg | 2% |
| Choline | 12.3mg | 2% | |
| Saturated fat | 0.294g | 0.027g | 1% |
| Monounsaturated fat | 0.258g | 0.041g | 1% |
| Polyunsaturated fat | 0.322g | 0.207g | 1% |
| Potassium | 174mg | 194mg | 1% |
| Fats | 1.03g | 0.39g | 1% |
| Folate | 8µg | 6µg | 1% |
| Net carbs | 79.09g | 8.1g | N/A |
| Sugar | 0.33g | 8.1g | N/A |
| Fiber | 1.8g | 1.7g | 0% |
| Sodium | 2mg | 10mg | 0% |
| Vitamin A | 1µg | 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
| Contains more ProteinProtein | +421.5% |
| Contains more FatsFats | +164.1% |
| Contains more CarbsCarbs | +725.4% |
| Contains more WaterWater | +789.2% |
~equal in
Other
~0.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +529.3% |
| Contains more Poly. FatPolyunsaturated fat | +55.6% |
| Contains less Sat. FatSaturated fat | -90.8% |
