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  6. Semolina vs. Pea raw

Semolina vs. Pea raw — In-Depth Nutrition Comparison

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Significant differences between Semolina and Pea raw

  • Semolina has more Selenium, Manganese, Vitamin B6, Vitamin B3, Copper, and Vitamin B5, however, Pea raw is richer in Vitamin C, Vitamin K, Fiber, and Folate.
  • Pea raw covers your daily Vitamin C needs 44% more than Semolina.
  • Pea raw has 11 times less Selenium than Semolina. Semolina has 19.9µg of Selenium, while Pea raw has 1.8µg.

Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Peas, green, raw.

Infographic

Semolina vs Pea raw infographic
Infographic link

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
Semolina
6
:
4
Pea raw
Pea raw
Contains more Calcium +184%
Contains more Phosphorus +41.7%
Contains less Sodium -60%
Contains more Copper +61.4%
Contains more Manganese +152.4%
Contains more Selenium +1005.6%
Contains more Iron +98.6%
Contains more Magnesium +22.2%
Contains more Potassium +40.2%
Contains more Zinc +21.6%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Contains more Calcium +184%
Contains more Phosphorus +41.7%
Contains less Sodium -60%
Contains more Copper +61.4%
Contains more Manganese +152.4%
Contains more Selenium +1005.6%
Contains more Iron +98.6%
Contains more Magnesium +22.2%
Contains more Potassium +40.2%
Contains more Zinc +21.6%

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
Semolina
3
:
7
Pea raw
Pea raw
Contains more Vitamin B3 +141.5%
Contains more Vitamin B5 +546.2%
Contains more Vitamin B6 +167.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +333.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +164%
Contains more Folate +712.5%
Contains more Vitamin K +24700%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Contains more Vitamin B3 +141.5%
Contains more Vitamin B5 +546.2%
Contains more Vitamin B6 +167.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +333.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +164%
Contains more Folate +712.5%
Contains more Vitamin K +24700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
3
:
2
Pea raw
Pea raw
Contains more Protein +38.6%
Contains more Fats +157.5%
Contains more Carbs +459.8%
Contains more Water +699.8%
Contains more Other +22.5%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Pea raw
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more Protein +38.6%
Contains more Fats +157.5%
Contains more Carbs +459.8%
Contains more Water +699.8%
Contains more Other +22.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Pea raw
Pea raw
Contains more Monounsaturated Fat +637.1%
Contains more Polyunsaturated fat +72.2%
Contains less Saturated Fat -75.9%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Contains more Monounsaturated Fat +637.1%
Contains more Polyunsaturated fat +72.2%
Contains less Saturated Fat -75.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Semolina
Semolina
1
:
4
Pea raw
Pea raw
Contains more Starch +∞%
Contains more Sucrose +2276.2%
Contains more Fructose +1850%
Contains more Maltose +∞%
Equal in Glucose - 0.12
Semolina
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pea raw
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +2276.2%
Contains more Fructose +1850%
Contains more Maltose +∞%
Equal in Glucose - 0.12

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Pea raw Opinion
Net carbs 79.09g 8.75g Semolina
Protein 7.51g 5.42g Semolina
Fats 1.03g 0.4g Semolina
Carbs 80.89g 14.45g Semolina
Calories 374kcal 81kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g 0.39g Pea raw
Sugar 0.33g 5.67g Semolina
Fiber 1.8g 5.7g Pea raw
Calcium 71mg 25mg Semolina
Iron 0.74mg 1.47mg Pea raw
Magnesium 27mg 33mg Pea raw
Phosphorus 153mg 108mg Semolina
Potassium 174mg 244mg Pea raw
Sodium 2mg 5mg Semolina
Zinc 1.02mg 1.24mg Pea raw
Copper 0.284mg 0.176mg Semolina
Manganese 1.035mg 0.41mg Semolina
Selenium 19.9µg 1.8µg Semolina
Vitamin A 0IU 765IU Pea raw
Vitamin A RAE 38µg Pea raw
Vitamin E 0.03mg 0.13mg Pea raw
Vitamin C 0mg 40mg Pea raw
Vitamin B1 0.224mg 0.266mg Pea raw
Vitamin B2 0.05mg 0.132mg Pea raw
Vitamin B3 5.048mg 2.09mg Semolina
Vitamin B5 0.672mg 0.104mg Semolina
Vitamin B6 0.452mg 0.169mg Semolina
Folate 8µg 65µg Pea raw
Vitamin K 0.1µg 24.8µg Pea raw
Tryptophan 0.103mg 0.037mg Semolina
Threonine 0.271mg 0.203mg Semolina
Isoleucine 0.339mg 0.195mg Semolina
Leucine 0.656mg 0.323mg Semolina
Lysine 0.215mg 0.317mg Pea raw
Methionine 0.183mg 0.082mg Semolina
Phenylalanine 0.398mg 0.2mg Semolina
Valine 0.47mg 0.235mg Semolina
Histidine 0.185mg 0.107mg Semolina
Saturated Fat 0.294g 0.071g Pea raw
Monounsaturated Fat 0.258g 0.035g Semolina
Polyunsaturated fat 0.322g 0.187g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Pea raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
26%
Semolina
39%
Pea raw
Minerals Daily Need Coverage Score
52%
Semolina
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 5.34g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 0.223g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $1.1)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (54)
Which food is richer in minerals?
?
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.