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
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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 | +∞% |
| 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.
| 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 | +∞% |
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:
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.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
11%
Minerals Daily Need Coverage Score
52%
6%
Comparison summary
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Peruvian groundcherry is lower in Saturated fat (difference - 0.294g)
Which food is lower in glycemic index?
Peruvian groundcherry is lower in glycemic index (difference - 19)
Which food is cheaper?
Peruvian groundcherry is cheaper (difference - $1.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)