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  6. Semolina vs. Nectarine

Semolina vs. Nectarine — In-Depth Nutrition Comparison

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What are the differences between Semolina and Nectarine?

  • Semolina is richer than Nectarine in Manganese, Selenium, Vitamin B6, Vitamin B3, Copper, Phosphorus, Vitamin B1, Vitamin B5, Zinc, and Calcium.
  • Semolina's daily need coverage for Manganese is 43% more.

We used Rice, white, long-grain, parboiled, unenriched, dry and Nectarines, raw types in this article.

Infographic

Semolina vs Nectarine 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.
Semolina
Semolina
8
:
2
Nectarine
Nectarine
Contains more Calcium +1083.3%
Contains more Iron +164.3%
Contains more Magnesium +200%
Contains more Phosphorus +488.5%
Contains more Zinc +500%
Contains more Copper +230.2%
Contains more Manganese +1816.7%
Contains more Selenium +∞%
Contains more Potassium +15.5%
Contains less Sodium -100%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +1083.3%
Contains more Iron +164.3%
Contains more Magnesium +200%
Contains more Phosphorus +488.5%
Contains more Zinc +500%
Contains more Copper +230.2%
Contains more Manganese +1816.7%
Contains more Selenium +∞%
Contains more Potassium +15.5%
Contains less Sodium -100%

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.
Semolina
Semolina
6
:
4
Nectarine
Nectarine
Contains more Vitamin B1 +558.8%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +348.7%
Contains more Vitamin B5 +263.2%
Contains more Vitamin B6 +1708%
Contains more Folate +60%
Contains more Vitamin A +∞%
Contains more Vitamin E +2466.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +2100%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin B1 +558.8%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +348.7%
Contains more Vitamin B5 +263.2%
Contains more Vitamin B6 +1708%
Contains more Folate +60%
Contains more Vitamin A +∞%
Contains more Vitamin E +2466.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +2100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
4
:
1
Nectarine
Nectarine
Contains more Protein +608.5%
Contains more Fats +221.9%
Contains more Carbs +666.7%
Contains more Other +47.9%
Contains more Water +788.3%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +608.5%
Contains more Fats +221.9%
Contains more Carbs +666.7%
Contains more Other +47.9%
Contains more Water +788.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Nectarine
Nectarine
Contains more Monounsaturated Fat +193.2%
Contains more Polyunsaturated fat +185%
Contains less Saturated Fat -91.5%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +193.2%
Contains more Polyunsaturated fat +185%
Contains less Saturated Fat -91.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Semolina
Semolina
1
:
3
Nectarine
Nectarine
Contains more Starch +97457.1%
Contains more Sucrose +2219%
Contains more Glucose +1327.3%
Contains more Fructose +6750%
Semolina
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Nectarine
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +97457.1%
Contains more Sucrose +2219%
Contains more Glucose +1327.3%
Contains more Fructose +6750%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Nectarine Opinion
Net carbs 79.09g 8.85g Semolina
Protein 7.51g 1.06g Semolina
Fats 1.03g 0.32g Semolina
Carbs 80.89g 10.55g Semolina
Calories 374kcal 44kcal Semolina
Starch 68.29g 0.07g Semolina
Fructose 0.02g 1.37g Nectarine
Sugar 0.33g 7.89g Semolina
Fiber 1.8g 1.7g Semolina
Calcium 71mg 6mg Semolina
Iron 0.74mg 0.28mg Semolina
Magnesium 27mg 9mg Semolina
Phosphorus 153mg 26mg Semolina
Potassium 174mg 201mg Nectarine
Sodium 2mg 0mg Nectarine
Zinc 1.02mg 0.17mg Semolina
Copper 0.284mg 0.086mg Semolina
Manganese 1.035mg 0.054mg Semolina
Selenium 19.9µg 0µg Semolina
Vitamin A 0IU 332IU Nectarine
Vitamin A RAE 17µg Nectarine
Vitamin E 0.03mg 0.77mg Nectarine
Vitamin C 0mg 5.4mg Nectarine
Vitamin B1 0.224mg 0.034mg Semolina
Vitamin B2 0.05mg 0.027mg Semolina
Vitamin B3 5.048mg 1.125mg Semolina
Vitamin B5 0.672mg 0.185mg Semolina
Vitamin B6 0.452mg 0.025mg Semolina
Folate 8µg 5µg Semolina
Vitamin K 0.1µg 2.2µg Nectarine
Tryptophan 0.103mg 0.005mg Semolina
Threonine 0.271mg 0.009mg Semolina
Isoleucine 0.339mg 0.009mg Semolina
Leucine 0.656mg 0.014mg Semolina
Lysine 0.215mg 0.016mg Semolina
Methionine 0.183mg 0.006mg Semolina
Phenylalanine 0.398mg 0.021mg Semolina
Valine 0.47mg 0.013mg Semolina
Histidine 0.185mg 0.008mg Semolina
Saturated Fat 0.294g 0.025g Nectarine
Monounsaturated Fat 0.258g 0.088g Semolina
Polyunsaturated fat 0.322g 0.113g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Nectarine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Semolina
10%
Nectarine
Minerals Daily Need Coverage Score
52%
Semolina
9%
Nectarine

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 7.56g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.269g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 11)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.