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.
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.
| 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.
| 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% |
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% |
| Iron | 0.74mg | 1.14mg | 5% |
| Protein | 7.51g | 5.15g | 5% |
| Zinc | 1.02mg | 0.56mg | 4% |
| Potassium | 174mg | 24mg | 4% |
| Magnesium | 27mg | 18mg | 2% |
| Saturated fat | 0.294g | 0.15g | 1% |
| Polyunsaturated fat | 0.322g | 0.429g | 1% |
| Vitamin B1 | 0.224mg | 0.209mg | 1% |
| Vitamin A | 6µg | 1% | |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45.8% |
| Contains more CarbsCarbs | +224.5% |
| Contains more OtherOther | +129% |
| Contains more WaterWater | +595.3% |
~equal in
Fats
~1.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +108.1% |
| Contains less Sat. FatSaturated fat | -49% |
| Contains more Poly. FatPolyunsaturated fat | +33.2% |
