Semolina vs. Peanut butter — In-Depth Nutrition Comparison
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The main differences between semolina and peanut butter
- Semolina is richer in selenium, yet peanut butter is richer in vitamin E, vitamin B3, magnesium, manganese, phosphorus, folate, copper, and zinc.
- Daily need coverage for vitamin E for peanut butter is 60% higher.
- Semolina contains 5 times more selenium than peanut butter. Semolina contains 19.9µg of selenium, while peanut butter contains 4.1µg.
- Semolina contains less saturated fat.
- Peanut butter has a lower glycemic index than semolina.
Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Peanut butter, smooth style, without salt.
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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 CalciumCalcium | +44.9% |
| Contains less SodiumSodium | -88.2% |
| Contains more SeleniumSelenium | +385.4% |
| Contains more MagnesiumMagnesium | +522.2% |
| Contains more PotassiumPotassium | +220.7% |
| Contains more IronIron | +135.1% |
| Contains more CopperCopper | +48.6% |
| Contains more ZincZinc | +146.1% |
| Contains more PhosphorusPhosphorus | +119% |
| Contains more ManganeseManganese | +60.9% |
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 B1Vitamin B1 | +49.3% |
| Contains more Vitamin EVitamin E | +30233.3% |
| Contains more Vitamin B2Vitamin B2 | +284% |
| Contains more Vitamin B3Vitamin B3 | +159.7% |
| Contains more Vitamin B5Vitamin B5 | +69.2% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +987.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.322g | 12.535g | 81% |
| Fats | 1.03g | 51.36g | 77% |
| Monounsaturated fat | 0.258g | 25.941g | 64% |
| Vitamin E | 0.03mg | 9.1mg | 60% |
| Vitamin B3 | 5.048mg | 13.112mg | 50% |
| Saturated fat | 0.294g | 10.325g | 46% |
| Magnesium | 27mg | 168mg | 34% |
| Selenium | 19.9µg | 4.1µg | 29% |
| Protein | 7.51g | 22.21g | 29% |
| Starch | 68.29g | 3.56g | 27% |
| Manganese | 1.035mg | 1.665mg | 27% |
| Phosphorus | 153mg | 335mg | 26% |
| Folate | 8µg | 87µg | 20% |
| Carbs | 80.89g | 22.31g | 20% |
| Copper | 0.284mg | 0.422mg | 15% |
| Zinc | 1.02mg | 2.51mg | 14% |
| Iron | 0.74mg | 1.74mg | 13% |
| Fiber | 1.8g | 5g | 13% |
| Vitamin B2 | 0.05mg | 0.192mg | 11% |
| Calories | 374kcal | 598kcal | 11% |
| Potassium | 174mg | 558mg | 11% |
| Choline | 63mg | 11% | |
| Vitamin B5 | 0.672mg | 1.137mg | 9% |
| Vitamin B1 | 0.224mg | 0.15mg | 6% |
| Calcium | 71mg | 49mg | 2% |
| Vitamin B6 | 0.452mg | 0.441mg | 1% |
| Sodium | 2mg | 17mg | 1% |
| Net carbs | 79.09g | 17.31g | N/A |
| Sugar | 0.33g | 10.49g | N/A |
| Vitamin K | 0.1µg | 0.3µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.103mg | 0.231mg | 0% |
| Threonine | 0.271mg | 0.525mg | 0% |
| Isoleucine | 0.339mg | 0.616mg | 0% |
| Leucine | 0.656mg | 1.546mg | 0% |
| Lysine | 0.215mg | 0.681mg | 0% |
| Methionine | 0.183mg | 0.265mg | 0% |
| Phenylalanine | 0.398mg | 1.202mg | 0% |
| Valine | 0.47mg | 0.782mg | 0% |
| Histidine | 0.185mg | 0.557mg | 0% |
| Fructose | 0.02g | 0.12g | 0% |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more CarbsCarbs | +262.6% |
| Contains more WaterWater | +701.6% |
| Contains more ProteinProtein | +195.7% |
| Contains more FatsFats | +4886.4% |
| Contains more OtherOther | +307% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -97.2% |
| Contains more Mono. FatMonounsaturated fat | +9954.7% |
| Contains more Poly. FatPolyunsaturated fat | +3792.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +1818.3% |
| Contains more SucroseSucrose | +4781% |
| Contains more GlucoseGlucose | +18.2% |
| Contains more FructoseFructose | +500% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
