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Semolina vs. Napa cabbage — In-Depth Nutrition Comparison

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What are the main differences between semolina and napa cabbage?

  • Semolina is richer in manganese, selenium, vitamin B6, vitamin B3, copper, phosphorus, vitamin B1, vitamin B5, and zinc, yet napa cabbage is richer in folate.
  • Semolina's daily need coverage for manganese is 36% higher.
  • Semolina has 50 times more selenium than napa cabbage. Semolina has 19.9µg of selenium, while napa cabbage has 0.4µg.
  • Napa cabbage has a lower glycemic index than semolina.

We used Rice, white, long-grain, parboiled, unenriched, dry and Cabbage, napa, cooked types in this comparison.

Infographic

Semolina vs Napa cabbage 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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +144.8%
Contains more PotassiumPotassium +100%
Contains more CopperCopper +195.8%
Contains more ZincZinc +628.6%
Contains more PhosphorusPhosphorus +705.3%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +409.9%
Contains more SeleniumSelenium +4875%
~equal in Iron ~0.74mg

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4380%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +983.3%
Contains more Vitamin B5Vitamin B5 +1820%
Contains more Vitamin B6Vitamin B6 +1121.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +437.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more ProteinProtein +582.7%
Contains more FatsFats +505.9%
Contains more CarbsCarbs +3527.4%
Contains more OtherOther +317.6%
Contains more WaterWater +877%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Napa cabbage
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Semolina Napa cabbage DV% diff.
Manganese 1.035mg 0.203mg 36%
Selenium 19.9µg 0.4µg 35%
Vitamin B6 0.452mg 0.037mg 32%
Vitamin B3 5.048mg 0.466mg 29%
Starch 68.29g 28%
Carbs 80.89g 2.23g 26%
Copper 0.284mg 0.096mg 21%
Phosphorus 153mg 19mg 19%
Vitamin B1 0.224mg 0.005mg 18%
Calories 374kcal 12kcal 18%
Protein 7.51g 1.1g 13%
Vitamin B5 0.672mg 0.035mg 13%
Folate 8µg 43µg 9%
Zinc 1.02mg 0.14mg 8%
Fiber 1.8g 7%
Magnesium 27mg 8mg 5%
Calcium 71mg 29mg 4%
Vitamin C 0mg 3.2mg 4%
Potassium 174mg 87mg 3%
Vitamin B2 0.05mg 0.025mg 2%
Polyunsaturated fat 0.322g 2%
Fats 1.03g 0.17g 1%
Monounsaturated fat 0.258g 1%
Vitamin A 13µg 1%
Saturated fat 0.294g 1%
Net carbs 79.09g 2.23g N/A
Iron 0.74mg 0.74mg 0%
Sugar 0.33g N/A
Sodium 2mg 11mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Napa cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Semolina
6%
Napa cabbage
Minerals Daily Need Coverage Score
52%
Semolina
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 0.294g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 22)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.