Semolina vs. Pilaf — In-Depth Nutrition Comparison
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How are semolina and pilaf different?
- Semolina is richer in copper and manganese, while pilaf is higher in folate, vitamin B1, selenium, iron, and vitamin B3.
- Pilaf covers your daily need for sodium, 57% more than semolina.
- Semolina contains 2 times more copper than pilaf. Semolina contains 0.284mg of copper, while pilaf contains 0.166mg.
- Semolina is lower in sodium.
Rice, white, long-grain, parboiled, unenriched, dry and Rice and vermicelli mix, rice pilaf flavor, unprepared types were used in this article.
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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 CopperCopper | +71.1% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +17.3% |
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more CalciumCalcium | +16.9% |
| Contains more IronIron | +229.7% |
| Contains more SeleniumSelenium | +62.8% |
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 B6Vitamin B6 | +13% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +169.2% |
| Contains more Vitamin B2Vitamin B2 | +74% |
| Contains more Vitamin B3Vitamin B3 | +21.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +2550% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +22.6% |
| Contains more ProteinProtein | +38.7% |
| Contains more FatsFats | +33% |
| Contains more OtherOther | +443.7% |
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +44.6% |
| Contains more Poly. FatPolyunsaturated fat | +17.1% |
~equal in
Saturated fat
~0.307g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +42.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~71.23g
~equal in
Glucose
~0.1g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 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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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 2mg | 1303mg | 57% |
| Folate | 8µg | 212µg | 51% |
| Vitamin B1 | 0.224mg | 0.603mg | 32% |
| Selenium | 19.9µg | 32.4µg | 23% |
| Iron | 0.74mg | 2.44mg | 21% |
| Copper | 0.284mg | 0.166mg | 13% |
| Vitamin B3 | 5.048mg | 6.127mg | 7% |
| Manganese | 1.035mg | 0.882mg | 7% |
| Protein | 7.51g | 10.42g | 6% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin B6 | 0.452mg | 0.4mg | 4% |
| Vitamin B2 | 0.05mg | 0.087mg | 3% |
| Choline | 17.5mg | 3% | |
| Carbs | 80.89g | 76.31g | 2% |
| Fiber | 1.8g | 1.2g | 2% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin B5 | 0.672mg | 0.715mg | 1% |
| Calories | 374kcal | 359kcal | 1% |
| Starch | 68.29g | 71.23g | 1% |
| Calcium | 71mg | 83mg | 1% |
| Magnesium | 27mg | 32mg | 1% |
| Fats | 1.03g | 1.37g | 1% |
| Net carbs | 79.09g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Potassium | 174mg | 188mg | 0% |
| Sugar | 0.33g | 1.53g | N/A |
| Zinc | 1.02mg | 1.01mg | 0% |
| Phosphorus | 153mg | 154mg | 0% |
| Vitamin A | 4µg | 0% | |
| Vitamin E | 0.03mg | 0.04mg | 0% |
| Vitamin K | 0.1µg | 0.5µg | 0% |
| Saturated fat | 0.294g | 0.307g | 0% |
| Monounsaturated fat | 0.258g | 0.373g | 0% |
| Polyunsaturated fat | 0.322g | 0.377g | 0% |
| Tryptophan | 0.103mg | 0.086mg | 0% |
| Threonine | 0.271mg | 0.221mg | 0% |
| Isoleucine | 0.339mg | 0.279mg | 0% |
| Leucine | 0.656mg | 0.523mg | 0% |
| Lysine | 0.215mg | 0.189mg | 0% |
| Methionine | 0.183mg | 0.145mg | 0% |
| Phenylalanine | 0.398mg | 0.32mg | 0% |
| Valine | 0.47mg | 0.374mg | 0% |
| Histidine | 0.185mg | 0.15mg | 0% |
| Fructose | 0.02g | 0g | 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%
47%
Minerals Daily Need Coverage Score
52%
77%
Comparison summary
Which food is lower in Cholesterol?
Semolina is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 1301mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 6)
Which food is cheaper?
Pilaf is cheaper (difference - $1.4)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins