Semolina vs. Omelette — In-Depth Nutrition Comparison
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What are the main differences between semolina and omelette?
- Semolina is richer in manganese, vitamin B3, copper, vitamin B6, and vitamin B1, yet omelette is richer in vitamin B12, vitamin B2, and vitamin B5.
- Omelette's daily need coverage for cholesterol is 104% higher.
- Semolina has 79 times more vitamin B3 than omelette. Semolina has 5.048mg of vitamin B3, while omelette has 0.064mg.
- Semolina contains less saturated fat.
- Omelette has a lower glycemic index than semolina.
We used Rice, white, long-grain, parboiled, unenriched, dry and Egg, whole, cooked, omelet types in this comparison.
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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 | +145.5% |
| Contains more CalciumCalcium | +47.9% |
| Contains more PotassiumPotassium | +48.7% |
| Contains more CopperCopper | +350.8% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +4212.5% |
| Contains more IronIron | +100% |
| Contains more SeleniumSelenium | +29.6% |
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 | +558.8% |
| Contains more Vitamin B3Vitamin B3 | +7787.5% |
| Contains more Vitamin B6Vitamin B6 | +216.1% |
| Contains more Vitamin EVitamin E | +4200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +672% |
| Contains more Vitamin B5Vitamin B5 | +91.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +4400% |
| Contains more FolateFolate | +387.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +12539.1% |
| Contains more ProteinProtein | +40.7% |
| Contains more FatsFats | +1032% |
| Contains more WaterWater | +672.1% |
| Contains more OtherOther | +40.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.1% |
| Contains more Mono. FatMonounsaturated fat | +1777.1% |
| Contains more Poly. FatPolyunsaturated fat | +742.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +181.8% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Cholesterol | 0mg | 313mg | 104% |
| Choline | 247.6mg | 45% | |
| Manganese | 1.035mg | 0.024mg | 44% |
| Vitamin B12 | 0µg | 0.76µg | 32% |
| Vitamin B3 | 5.048mg | 0.064mg | 31% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 0.64g | 27% |
| Vitamin B2 | 0.05mg | 0.386mg | 26% |
| Copper | 0.284mg | 0.063mg | 25% |
| Vitamin B6 | 0.452mg | 0.143mg | 24% |
| Vitamin A | 172µg | 19% | |
| Polyunsaturated fat | 0.322g | 2.712g | 16% |
| Fats | 1.03g | 11.66g | 16% |
| Vitamin B1 | 0.224mg | 0.034mg | 16% |
| Saturated fat | 0.294g | 3.319g | 14% |
| Vitamin B5 | 0.672mg | 1.289mg | 12% |
| Monounsaturated fat | 0.258g | 4.843g | 11% |
| Selenium | 19.9µg | 25.8µg | 11% |
| Calories | 374kcal | 154kcal | 11% |
| Vitamin D | 0IU | 69IU | 9% |
| Iron | 0.74mg | 1.48mg | 9% |
| Vitamin D | 0µg | 1.7µg | 9% |
| Folate | 8µg | 39µg | 8% |
| Vitamin E | 0.03mg | 1.29mg | 8% |
| Sodium | 2mg | 155mg | 7% |
| Fiber | 1.8g | 0g | 7% |
| Protein | 7.51g | 10.57g | 6% |
| Vitamin K | 0.1µg | 4.5µg | 4% |
| Magnesium | 27mg | 11mg | 4% |
| Potassium | 174mg | 117mg | 2% |
| Phosphorus | 153mg | 167mg | 2% |
| Calcium | 71mg | 48mg | 2% |
| Zinc | 1.02mg | 1.09mg | 1% |
| Net carbs | 79.09g | 0.64g | N/A |
| Sugar | 0.33g | 0.31g | N/A |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.103mg | 0.14mg | 0% |
| Threonine | 0.271mg | 0.467mg | 0% |
| Isoleucine | 0.339mg | 0.565mg | 0% |
| Leucine | 0.656mg | 0.913mg | 0% |
| Lysine | 0.215mg | 0.767mg | 0% |
| Methionine | 0.183mg | 0.319mg | 0% |
| Phenylalanine | 0.398mg | 0.572mg | 0% |
| Valine | 0.47mg | 0.722mg | 0% |
| Histidine | 0.185mg | 0.26mg | 0% |
| Fructose | 0.02g | 0g | 0% |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
45%
Minerals Daily Need Coverage Score
52%
37%
Comparison summary
Which food is lower in Cholesterol?
Semolina is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 3.025g)
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 0.02g)
Which food is lower in glycemic index?
Omelette is lower in glycemic index (difference - 54)
Which food is cheaper?
Omelette is cheaper (difference - $0.4)
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is richer in minerals?
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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.