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  6. Semolina vs. Orange juice

Semolina vs. Orange juice — In-Depth Nutrition Comparison

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Important differences between semolina and orange juice

  • Semolina has more manganese, selenium, vitamin B6, vitamin B3, copper, phosphorus, vitamin B1, vitamin B5, and zinc; however, orange juice has more vitamin C.
  • Orange juice's daily need coverage for vitamin C is 56% more.
  • Semolina has 199 times more selenium than orange juice. Semolina has 19.9µg of selenium, while orange juice has 0.1µg.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Orange juice, raw.

Infographic

Semolina vs Orange juice 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.
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +545.5%
Contains more IronIron +270%
Contains more CopperCopper +545.5%
Contains more ZincZinc +1940%
Contains more PhosphorusPhosphorus +800%
Contains more ManganeseManganese +7292.9%
Contains more SeleniumSelenium +19800%
Contains more PotassiumPotassium +14.9%
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.
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B1Vitamin B1 +148.9%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +1162%
Contains more Vitamin B5Vitamin B5 +253.7%
Contains more Vitamin B6Vitamin B6 +1030%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more FolateFolate +275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Semolina Orange juice DV% diff.
Vitamin C 0mg 50mg 56%
Manganese 1.035mg 0.014mg 44%
Selenium 19.9µg 0.1µg 36%
Vitamin B6 0.452mg 0.04mg 32%
Vitamin B3 5.048mg 0.4mg 29%
Starch 68.29g 28%
Copper 0.284mg 0.044mg 27%
Carbs 80.89g 10.4g 23%
Phosphorus 153mg 17mg 19%
Calories 374kcal 45kcal 16%
Protein 7.51g 0.7g 14%
Vitamin B1 0.224mg 0.09mg 11%
Vitamin B5 0.672mg 0.19mg 10%
Zinc 1.02mg 0.05mg 9%
Iron 0.74mg 0.2mg 7%
Fiber 1.8g 0.2g 6%
Calcium 71mg 11mg 6%
Folate 8µg 30µg 6%
Magnesium 27mg 11mg 4%
Vitamin B2 0.05mg 0.03mg 2%
Polyunsaturated fat 0.322g 0.04g 2%
Monounsaturated fat 0.258g 0.036g 1%
Potassium 174mg 200mg 1%
Vitamin A 10µg 1%
Fats 1.03g 0.2g 1%
Choline 6.2mg 1%
Saturated fat 0.294g 0.024g 1%
Net carbs 79.09g 10.2g N/A
Sugar 0.33g 8.4g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.03mg 0.04mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.103mg 0.002mg 0%
Threonine 0.271mg 0.008mg 0%
Isoleucine 0.339mg 0.008mg 0%
Leucine 0.656mg 0.013mg 0%
Lysine 0.215mg 0.009mg 0%
Methionine 0.183mg 0.003mg 0%
Phenylalanine 0.398mg 0.009mg 0%
Valine 0.47mg 0.011mg 0%
Histidine 0.185mg 0.003mg 0%
Fructose 0.02g 0%

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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +972.9%
Contains more FatsFats +415%
Contains more CarbsCarbs +677.8%
Contains more OtherOther +77.5%
Contains more WaterWater +795.5%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +616.7%
Contains more Poly. FatPolyunsaturated fat +705%
Contains less Sat. FatSaturated fat -91.8%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.