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Semolina vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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The main differences between semolina and Peruvian groundcherry

  • Semolina is richer in phosphorus, vitamin B3, vitamin B1, and calcium, yet Peruvian groundcherry is richer in vitamin A and vitamin C.
  • Daily need coverage for phosphorus for semolina is 16% higher.
  • Semolina contains 8 times more calcium than Peruvian groundcherry. Semolina contains 71mg of calcium, while Peruvian groundcherry contains 9mg.
  • Peruvian groundcherry has a lower glycemic index than semolina.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Groundcherries, (cape-gooseberries or poha), raw.

Infographic

Semolina vs Peruvian groundcherry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 2.7% 0% 38% 0% 0% 17% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +688.9%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +282.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +35.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 12% 0% 0% 28% 9.2% 53% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +103.6%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +80.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
2% 11% 85%
Protein: 1.9 g
Fats: 0.7 g
Carbs: 11.2 g
Water: 85.4 g
Other: 0.8 g
Contains more ProteinProtein +295.3%
Contains more FatsFats +47.1%
Contains more CarbsCarbs +622.2%
Contains more WaterWater +766.1%
Contains more OtherOther +12.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Peruvian groundcherry DV% diff.
Manganese 1.035mg 45%
Selenium 19.9µg 36%
Vitamin B6 0.452mg 35%
Copper 0.284mg 32%
Starch 68.29g 28%
Carbs 80.89g 11.2g 23%
Phosphorus 153mg 40mg 16%
Calories 374kcal 53kcal 16%
Vitamin B3 5.048mg 2.8mg 14%
Vitamin B5 0.672mg 13%
Vitamin C 0mg 11mg 12%
Protein 7.51g 1.9g 11%
Vitamin B1 0.224mg 0.11mg 10%
Zinc 1.02mg 9%
Fiber 1.8g 7%
Calcium 71mg 9mg 6%
Magnesium 27mg 6%
Potassium 174mg 5%
Vitamin A 36µg 4%
Iron 0.74mg 1mg 3%
Polyunsaturated fat 0.322g 2%
Folate 8µg 2%
Monounsaturated fat 0.258g 1%
Vitamin B2 0.05mg 0.04mg 1%
Fats 1.03g 0.7g 1%
Saturated fat 0.294g 1%
Net carbs 79.09g 11.2g N/A
Sugar 0.33g N/A
Sodium 2mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Peruvian groundcherry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Semolina
11%
Peruvian groundcherry
Minerals Daily Need Coverage Score
52%
Semolina
6%
Peruvian groundcherry

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated fat (difference - 0.294g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 19)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peruvian groundcherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173043/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.