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  6. Semolina vs. Pacific saury raw

Semolina vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are semolina and pacific saury raw different?

  • Semolina is richer in manganese, copper, vitamin B6, vitamin B3, vitamin B1, and selenium, while pacific saury raw is higher in vitamin B12, vitamin D, and phosphorus.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than semolina.
  • Semolina contains 6 times more copper than pacific saury raw. Semolina contains 0.284mg of copper, while pacific saury raw contains 0.051mg.
  • Semolina has a higher glycemic index (54) than pacific saury raw (0).

Rice, white, long-grain, parboiled, unenriched, dry and Fish, pike, northern, raw types were used in this article.

Infographic

Semolina vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +24.6%
Contains more IronIron +34.5%
Contains more CopperCopper +456.9%
Contains more ZincZinc +52.2%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +331.3%
Contains more SeleniumSelenium +57.9%
Contains more MagnesiumMagnesium +14.8%
Contains more PotassiumPotassium +48.9%
Contains more PhosphorusPhosphorus +43.8%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +286.2%
Contains more Vitamin B3Vitamin B3 +119.5%
Contains more Vitamin B6Vitamin B6 +286.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +26%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +87.5%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Semolina Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Manganese 1.035mg 0.24mg 35%
Starch 68.29g 28%
Carbs 80.89g 0g 27%
Copper 0.284mg 0.051mg 26%
Vitamin B6 0.452mg 0.117mg 26%
Protein 7.51g 19.26g 24%
Vitamin B3 5.048mg 2.3mg 17%
Calories 374kcal 88kcal 14%
Vitamin B1 0.224mg 0.058mg 14%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Selenium 19.9µg 12.6µg 13%
Vitamin D 0IU 99IU 12%
Choline 65mg 12%
Phosphorus 153mg 220mg 10%
Fiber 1.8g 0g 7%
Vitamin C 0mg 3.8mg 4%
Potassium 174mg 259mg 3%
Zinc 1.02mg 0.67mg 3%
Vitamin A 21µg 2%
Folate 8µg 15µg 2%
Vitamin B5 0.672mg 0.75mg 2%
Iron 0.74mg 0.55mg 2%
Sodium 2mg 39mg 2%
Saturated fat 0.294g 0.118g 1%
Polyunsaturated fat 0.322g 0.202g 1%
Fats 1.03g 0.69g 1%
Vitamin B2 0.05mg 0.063mg 1%
Vitamin E 0.03mg 0.2mg 1%
Magnesium 27mg 31mg 1%
Calcium 71mg 57mg 1%
Net carbs 79.09g 0g N/A
Sugar 0.33g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Monounsaturated fat 0.258g 0.157g 0%
Tryptophan 0.103mg 0.216mg 0%
Threonine 0.271mg 0.844mg 0%
Isoleucine 0.339mg 0.887mg 0%
Leucine 0.656mg 1.565mg 0%
Lysine 0.215mg 1.768mg 0%
Methionine 0.183mg 0.57mg 0%
Phenylalanine 0.398mg 0.752mg 0%
Valine 0.47mg 0.992mg 0%
Histidine 0.185mg 0.567mg 0%
Fructose 0.02g 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +49.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +156.5%
Contains more WaterWater +700.4%
Contains more OtherOther +59.2%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +64.3%
Contains more Poly. FatPolyunsaturated fat +59.4%
Contains less Sat. FatSaturated fat -59.9%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.