Semolina vs. Pasta — In-Depth Nutrition Comparison

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Significant differences between semolina and pasta

Semolina has more manganese, vitamin B6, vitamin B3, copper, phosphorus, vitamin B5, and calcium; however, pasta is richer in folate and vitamin B2.
Semolina covers your daily manganese needs 35% more than pasta.
Pasta has 13 times less vitamin B6 than semolina. Semolina has 0.452mg of vitamin B6, while pasta has 0.034mg.

Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Pasta, fresh-refrigerated, plain, cooked.

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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.

Semolina

Pasta

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+1083.3%
Contains more PotassiumPotassium	+625%
Contains more CopperCopper	+205.4%
Contains more ZincZinc	+82.1%
Contains more PhosphorusPhosphorus	+142.9%
Contains less SodiumSodium	-66.7%
Contains more ManganeseManganese	+362.1%
Contains more SeleniumSelenium	+∞%

Contains more IronIron

+54.1%

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.

Semolina

Pasta

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+408.9%
Contains more Vitamin B5Vitamin B5	+267.2%
Contains more Vitamin B6Vitamin B6	+1229.4%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B2Vitamin B2	+200%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+700%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.209mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	19.9µg		36%
Manganese	1.035mg	0.224mg	35%
Vitamin B6	0.452mg	0.034mg	32%
Starch	68.29g		28%
Vitamin B3	5.048mg	0.992mg	25%
Copper	0.284mg	0.093mg	21%
Carbs	80.89g	24.93g	19%
Folate	8µg	64µg	14%
Phosphorus	153mg	63mg	13%
Calories	374kcal	131kcal	12%
Cholesterol	0mg	33mg	11%
Vitamin B5	0.672mg	0.183mg	10%
Vitamin B2	0.05mg	0.15mg	8%
Calcium	71mg	6mg	7%
Fiber	1.8g		7%
Vitamin B12	0µg	0.14µg	6%
Protein	7.51g	5.15g	5%
Iron	0.74mg	1.14mg	5%
Potassium	174mg	24mg	4%
Zinc	1.02mg	0.56mg	4%
Magnesium	27mg	18mg	2%
Vitamin A		6µg	1%
Vitamin B1	0.224mg	0.209mg	1%
Saturated fat	0.294g	0.15g	1%
Polyunsaturated fat	0.322g	0.429g	1%
Protein per 100 calories	2g	3.9g	N/A
Calories per 10 g protein	498kcal	254kcal	N/A
Weight per 100 calories	27g	76g	N/A
Fats	1.03g	1.05g	0%
Net carbs	79.09g	24.93g	N/A
Sugar	0.33g		N/A
Sodium	2mg	6mg	0%
Vitamin E	0.03mg		0%
Vitamin K	0.1µg		0%
Monounsaturated fat	0.258g	0.124g	0%
Tryptophan	0.103mg	0.065mg	0%
Threonine	0.271mg	0.134mg	0%
Isoleucine	0.339mg	0.197mg	0%
Leucine	0.656mg	0.348mg	0%
Lysine	0.215mg	0.097mg	0%
Methionine	0.183mg	0.079mg	0%
Phenylalanine	0.398mg	0.247mg	0%
Valine	0.47mg	0.217mg	0%
Histidine	0.185mg	0.103mg	0%
Fructose	0.02g		0%