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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
52%
16%
Comparison summary
Which food is lower in Cholesterol?
Semolina is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 4mg)
Which food is cheaper?
Semolina is cheaper (difference - $1.6)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 0.144g)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
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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.