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Semolina vs. Pistachio — In-Depth Nutrition Comparison

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What are the differences between semolina and pistachios?

  • Semolina is higher in selenium and vitamin B3, yet pistachios are higher in copper, vitamin B6, vitamin B1, phosphorus, iron, fiber, and potassium.
  • Pistachios' daily need coverage for copper is 113% more.
  • Semolina has 4 times more vitamin B3 than pistachios. While semolina has 5.048mg of vitamin B3, pistachios have only 1.3mg.
  • The amount of saturated fat in semolina is lower.
  • The glycemic index of pistachios is lower.

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

Infographic

Semolina vs Pistachio infographic
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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.
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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more SeleniumSelenium +184.3%
Contains more MagnesiumMagnesium +348.1%
Contains more CalciumCalcium +47.9%
Contains more PotassiumPotassium +489.1%
Contains more IronIron +429.7%
Contains more CopperCopper +357.7%
Contains more ZincZinc +115.7%
Contains more PhosphorusPhosphorus +220.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +15.9%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B3Vitamin B3 +288.3%
Contains more Vitamin B5Vitamin B5 +29.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +9433.3%
Contains more Vitamin B1Vitamin B1 +288.4%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B6Vitamin B6 +276.1%
Contains more FolateFolate +537.5%
~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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +197.7%
Contains more WaterWater +125.6%
Contains more ProteinProtein +168.4%
Contains more FatsFats +4300%
Contains more OtherOther +319.7%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +8914.3%
Contains more Poly. FatPolyunsaturated fat +4365.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +3989.2%
Contains more SucroseSucrose +3171.4%
Contains more GlucoseGlucose +190.9%
Contains more FructoseFructose +1100%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Pistachio DV% diff.
Copper 0.284mg 1.3mg 113%
Vitamin B6 0.452mg 1.7mg 96%
Polyunsaturated fat 0.322g 14.38g 94%
Fats 1.03g 45.32g 68%
Monounsaturated fat 0.258g 23.257g 57%
Vitamin B1 0.224mg 0.87mg 54%
Phosphorus 153mg 490mg 48%
Iron 0.74mg 3.92mg 40%
Fiber 1.8g 10.6g 35%
Starch 68.29g 1.67g 27%
Saturated fat 0.294g 5.907g 26%
Protein 7.51g 20.16g 25%
Potassium 174mg 1025mg 25%
Selenium 19.9µg 7µg 23%
Vitamin B3 5.048mg 1.3mg 23%
Magnesium 27mg 121mg 22%
Vitamin E 0.03mg 2.86mg 19%
Carbs 80.89g 27.17g 18%
Zinc 1.02mg 2.2mg 11%
Folate 8µg 51µg 11%
Calories 374kcal 560kcal 9%
Vitamin B2 0.05mg 0.16mg 8%
Manganese 1.035mg 1.2mg 7%
Vitamin C 0mg 5.6mg 6%
Vitamin A 26µg 3%
Vitamin B5 0.672mg 0.52mg 3%
Calcium 71mg 105mg 3%
Net carbs 79.09g 16.57g N/A
Sugar 0.33g 7.66g N/A
Sodium 2mg 1mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.251mg 0%
Threonine 0.271mg 0.684mg 0%
Isoleucine 0.339mg 0.917mg 0%
Leucine 0.656mg 1.604mg 0%
Lysine 0.215mg 1.138mg 0%
Methionine 0.183mg 0.36mg 0%
Phenylalanine 0.398mg 1.092mg 0%
Valine 0.47mg 1.249mg 0%
Histidine 0.185mg 0.512mg 0%
Fructose 0.02g 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Pistachio
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
63%
Pistachio
Minerals Daily Need Coverage Score
52%
Semolina
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 5.613g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.2)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.