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Semolina vs. Parsnip — In-Depth Nutrition Comparison

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The main differences between semolina and parsnip

  • Semolina is richer in selenium, vitamin B6, vitamin B3, manganese, copper, and phosphorus, yet parsnip is richer in vitamin C, vitamin K, folate, and fiber.
  • Daily need coverage for selenium for semolina is 33% higher.
  • Semolina contains 7 times more vitamin B3 than parsnip. Semolina contains 5.048mg of vitamin B3, while parsnip contains 0.7mg.
  • Semolina has a lower glycemic index than parsnip.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Parsnips, raw.

Infographic

Semolina vs Parsnip 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 21% 11% 33% 22% 40% 16% 30% 1.3% 73% 9.8%
Contains more CalciumCalcium +97.2%
Contains more IronIron +25.4%
Contains more CopperCopper +136.7%
Contains more ZincZinc +72.9%
Contains more PhosphorusPhosphorus +115.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +84.8%
Contains more SeleniumSelenium +1005.6%
Contains more PotassiumPotassium +115.5%
~equal in Magnesium ~29mg

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 57% 0% 30% 0% 23% 12% 13% 36% 21% 0% 56% 50% 0%
Contains more Vitamin B1Vitamin B1 +148.9%
Contains more Vitamin B3Vitamin B3 +621.1%
Contains more Vitamin B5Vitamin B5 +12%
Contains more Vitamin B6Vitamin B6 +402.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4866.7%
Contains more Vitamin KVitamin K +22400%
Contains more FolateFolate +737.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more ProteinProtein +525.8%
Contains more FatsFats +243.3%
Contains more CarbsCarbs +349.6%
Contains more WaterWater +706.6%
Contains more OtherOther +38%

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% 54% 22%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +130.4%
Contains more Poly. FatPolyunsaturated fat +585.1%
Contains less Sat. FatSaturated fat -83%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Parsnip
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Parsnip DV% diff.
Selenium 19.9µg 1.8µg 33%
Vitamin B6 0.452mg 0.09mg 28%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.7mg 27%
Carbs 80.89g 17.99g 21%
Manganese 1.035mg 0.56mg 21%
Vitamin C 0mg 17mg 19%
Vitamin K 0.1µg 22.5µg 19%
Copper 0.284mg 0.12mg 18%
Calories 374kcal 75kcal 15%
Folate 8µg 67µg 15%
Protein 7.51g 1.2g 13%
Fiber 1.8g 4.9g 12%
Phosphorus 153mg 71mg 12%
Vitamin B1 0.224mg 0.09mg 11%
Vitamin E 0.03mg 1.49mg 10%
Potassium 174mg 375mg 6%
Zinc 1.02mg 0.59mg 4%
Calcium 71mg 36mg 4%
Polyunsaturated fat 0.322g 0.047g 2%
Iron 0.74mg 0.59mg 2%
Fats 1.03g 0.3g 1%
Saturated fat 0.294g 0.05g 1%
Vitamin B5 0.672mg 0.6mg 1%
Net carbs 79.09g 13.09g N/A
Magnesium 27mg 29mg 0%
Sugar 0.33g 4.8g N/A
Sodium 2mg 10mg 0%
Vitamin B2 0.05mg 0.05mg 0%
Monounsaturated fat 0.258g 0.112g 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Parsnip
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Semolina
23%
Parsnip
Minerals Daily Need Coverage Score
52%
Semolina
26%
Parsnip

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 4.47g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Saturated fat?
Parsnip
Parsnip is lower in Saturated fat (difference - 0.244g)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.