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  6. Semolina vs. Mustard Greens Raw

Semolina vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between semolina and mustard Greens Raw?

  • Semolina is richer in selenium, vitamin B3, vitamin B6, phosphorus, copper, and vitamin B1, yet mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, and vitamin E.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Semolina has 22 times more selenium than mustard Greens Raw. Semolina has 19.9µg of selenium, while mustard Greens Raw have 0.9µg.
  • Mustard Greens Raw have a lower glycemic index than semolina.

We used Rice, white, long-grain, parboiled, unenriched, dry and Mustard greens, raw types in this comparison.

Infographic

Semolina vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CopperCopper +72.1%
Contains more ZincZinc +308%
Contains more PhosphorusPhosphorus +163.8%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2111.1%
Contains more MagnesiumMagnesium +18.5%
Contains more CalciumCalcium +62%
Contains more PotassiumPotassium +120.7%
Contains more IronIron +121.6%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B3Vitamin B3 +531%
Contains more Vitamin B5Vitamin B5 +220%
Contains more Vitamin B6Vitamin B6 +151.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +6600%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin KVitamin K +257400%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Mustard Greens Raw DV% diff.
Vitamin K 0.1µg 257.5µg 215%
Vitamin C 0mg 70mg 78%
Manganese 1.035mg 45%
Selenium 19.9µg 0.9µg 35%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.8mg 27%
Carbs 80.89g 4.67g 25%
Vitamin B6 0.452mg 0.18mg 21%
Calories 374kcal 27kcal 17%
Vitamin A 151µg 17%
Phosphorus 153mg 58mg 14%
Vitamin E 0.03mg 2.01mg 13%
Copper 0.284mg 0.165mg 13%
Vitamin B1 0.224mg 0.08mg 12%
Iron 0.74mg 1.64mg 11%
Protein 7.51g 2.86g 9%
Vitamin B5 0.672mg 0.21mg 9%
Zinc 1.02mg 0.25mg 7%
Potassium 174mg 384mg 6%
Fiber 1.8g 3.2g 6%
Vitamin B2 0.05mg 0.11mg 5%
Calcium 71mg 115mg 4%
Polyunsaturated fat 0.322g 0.038g 2%
Sodium 2mg 20mg 1%
Magnesium 27mg 32mg 1%
Fats 1.03g 0.42g 1%
Folate 8µg 12µg 1%
Saturated fat 0.294g 0.01g 1%
Net carbs 79.09g 1.47g N/A
Sugar 0.33g 1.32g N/A
Choline 0.5mg 0%
Monounsaturated fat 0.258g 0.092g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +162.6%
Contains more FatsFats +145.2%
Contains more CarbsCarbs +1632.1%
Contains more WaterWater +819.9%
Contains more OtherOther +90.1%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +180.4%
Contains more Poly. FatPolyunsaturated fat +747.4%
Contains less Sat. FatSaturated fat -96.6%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.