Semolina vs. Bran — In-Depth Nutrition Comparison
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Significant differences between semolina and bran
- The amount of vitamin B6, vitamin B3, copper, selenium, vitamin B5, calcium, and vitamin B1 in semolina is higher than in bran.
- Semolina covers your daily vitamin B6 needs 33% more than bran.
- Bran has 35 times less vitamin B3 than semolina. Semolina has 5.048mg of vitamin B3, while bran has 0.144mg.
Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Oat bran, cooked.
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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 CalciumCalcium | +610% |
| Contains more PotassiumPotassium | +89.1% |
| Contains more CopperCopper | +330.3% |
| Contains more ZincZinc | +92.5% |
| Contains more PhosphorusPhosphorus | +28.6% |
| Contains more SeleniumSelenium | +158.4% |
| Contains more MagnesiumMagnesium | +48.1% |
| Contains more IronIron | +18.9% |
| Contains less SodiumSodium | -50% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +40% |
| Contains more Vitamin B2Vitamin B2 | +47.1% |
| Contains more Vitamin B3Vitamin B3 | +3405.6% |
| Contains more Vitamin B5Vitamin B5 | +209.7% |
| Contains more Vitamin B6Vitamin B6 | +1708% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.452mg | 0.025mg | 33% |
| Vitamin B3 | 5.048mg | 0.144mg | 31% |
| Starch | 68.29g | 28% | |
| Copper | 0.284mg | 0.066mg | 24% |
| Carbs | 80.89g | 11.44g | 23% |
| Selenium | 19.9µg | 7.7µg | 22% |
| Calories | 374kcal | 40kcal | 17% |
| Vitamin B5 | 0.672mg | 0.217mg | 9% |
| Protein | 7.51g | 3.21g | 9% |
| Calcium | 71mg | 10mg | 6% |
| Phosphorus | 153mg | 119mg | 5% |
| Vitamin B1 | 0.224mg | 0.16mg | 5% |
| Zinc | 1.02mg | 0.53mg | 4% |
| Fiber | 1.8g | 2.6g | 3% |
| Magnesium | 27mg | 40mg | 3% |
| Manganese | 1.035mg | 0.964mg | 3% |
| Potassium | 174mg | 92mg | 2% |
| Iron | 0.74mg | 0.88mg | 2% |
| Saturated fat | 0.294g | 0.163g | 1% |
| Folate | 8µg | 6µg | 1% |
| Vitamin B2 | 0.05mg | 0.034mg | 1% |
| Fats | 1.03g | 0.86g | 0% |
| Net carbs | 79.09g | 8.84g | N/A |
| Sugar | 0.33g | N/A | |
| Sodium | 2mg | 1mg | 0% |
| Vitamin E | 0.03mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Monounsaturated fat | 0.258g | 0.291g | 0% |
| Polyunsaturated fat | 0.322g | 0.339g | 0% |
| Tryptophan | 0.103mg | 0.057mg | 0% |
| Threonine | 0.271mg | 0.086mg | 0% |
| Isoleucine | 0.339mg | 0.114mg | 0% |
| Leucine | 0.656mg | 0.235mg | 0% |
| Lysine | 0.215mg | 0.13mg | 0% |
| Methionine | 0.183mg | 0.057mg | 0% |
| Phenylalanine | 0.398mg | 0.155mg | 0% |
| Valine | 0.47mg | 0.165mg | 0% |
| Histidine | 0.185mg | 0.07mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +134% |
| Contains more FatsFats | +19.8% |
| Contains more CarbsCarbs | +607.1% |
| Contains more OtherOther | +44.9% |
| Contains more WaterWater | +751.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -44.6% |
| Contains more Mono. FatMonounsaturated fat | +12.8% |
~equal in
Polyunsaturated fat
~0.339g
