Semolina vs. Olive — In-Depth Nutrition Comparison
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How are semolina and olive different?
- Semolina is higher in manganese, selenium, vitamin B6, vitamin B3, phosphorus, vitamin B1, and vitamin B5; however, olive is richer in iron and vitamin E.
- Daily need coverage for manganese for semolina is 44% higher.
- Semolina contains 136 times more vitamin B3 than olive. While semolina contains 5.048mg of vitamin B3, olive contains only 0.037mg.
- Semolina has less sodium.
Rice, white, long-grain, parboiled, unenriched, dry and Olives, ripe, canned (small-extra large) are the varieties used in this article.
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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 MagnesiumMagnesium | +575% |
| Contains more PotassiumPotassium | +2075% |
| Contains more CopperCopper | +13.1% |
| Contains more ZincZinc | +363.6% |
| Contains more PhosphorusPhosphorus | +5000% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +5075% |
| Contains more SeleniumSelenium | +2111.1% |
| Contains more CalciumCalcium | +23.9% |
| Contains more IronIron | +345.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +7366.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +13543.2% |
| Contains more Vitamin B5Vitamin B5 | +4380% |
| Contains more Vitamin B6Vitamin B6 | +4922.2% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +5400% |
| Contains more Vitamin KVitamin K | +1300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 0.02mg | 44% |
| Selenium | 19.9µg | 0.9µg | 35% |
| Vitamin B6 | 0.452mg | 0.009mg | 34% |
| Iron | 0.74mg | 3.3mg | 32% |
| Sodium | 2mg | 735mg | 32% |
| Vitamin B3 | 5.048mg | 0.037mg | 31% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 6.26g | 25% |
| Phosphorus | 153mg | 3mg | 21% |
| Monounsaturated fat | 0.258g | 7.888g | 19% |
| Vitamin B1 | 0.224mg | 0.003mg | 18% |
| Fats | 1.03g | 10.68g | 15% |
| Vitamin B5 | 0.672mg | 0.015mg | 13% |
| Protein | 7.51g | 0.84g | 13% |
| Calories | 374kcal | 115kcal | 13% |
| Vitamin E | 0.03mg | 1.65mg | 11% |
| Zinc | 1.02mg | 0.22mg | 7% |
| Fiber | 1.8g | 3.2g | 6% |
| Saturated fat | 0.294g | 1.415g | 5% |
| Potassium | 174mg | 8mg | 5% |
| Magnesium | 27mg | 4mg | 5% |
| Polyunsaturated fat | 0.322g | 0.911g | 4% |
| Vitamin B2 | 0.05mg | 0mg | 4% |
| Copper | 0.284mg | 0.251mg | 4% |
| Folate | 8µg | 0µg | 2% |
| Choline | 10.3mg | 2% | |
| Calcium | 71mg | 88mg | 2% |
| Vitamin A | 20µg | 2% | |
| Vitamin K | 0.1µg | 1.4µg | 1% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Net carbs | 79.09g | 3.06g | N/A |
| Sugar | 0.33g | 0g | N/A |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0.026mg | 0% |
| Isoleucine | 0.339mg | 0.031mg | 0% |
| Leucine | 0.656mg | 0.05mg | 0% |
| Lysine | 0.215mg | 0.032mg | 0% |
| Methionine | 0.183mg | 0.012mg | 0% |
| Phenylalanine | 0.398mg | 0.029mg | 0% |
| Valine | 0.47mg | 0.038mg | 0% |
| Histidine | 0.185mg | 0.023mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +794% |
| Contains more CarbsCarbs | +1192.2% |
| Contains more FatsFats | +936.9% |
| Contains more WaterWater | +711.3% |
| Contains more OtherOther | +214.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.2% |
| Contains more Mono. FatMonounsaturated fat | +2957.4% |
| Contains more Poly. FatPolyunsaturated fat | +182.9% |
