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  6. Semolina vs. Pomegranate

Semolina vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between semolina and pomegranate

  • Semolina has more manganese, selenium, vitamin B3, vitamin B6, phosphorus, copper, and vitamin B1; however, pomegranate has more vitamin K, vitamin C, and fiber.
  • Semolina's daily need coverage for manganese is 40% more.
  • Semolina has 40 times more selenium than pomegranate. Semolina has 19.9µg of selenium, while pomegranate has 0.5µg.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Pomegranates, raw.

Infographic

Semolina vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +610%
Contains more IronIron +146.7%
Contains more CopperCopper +79.7%
Contains more ZincZinc +191.4%
Contains more PhosphorusPhosphorus +325%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +769.7%
Contains more SeleniumSelenium +3880%
Contains more PotassiumPotassium +35.6%

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.
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +234.3%
Contains more Vitamin B3Vitamin B3 +1622.9%
Contains more Vitamin B5Vitamin B5 +78.2%
Contains more Vitamin B6Vitamin B6 +502.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +375%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Pomegranate DV% diff.
Manganese 1.035mg 0.119mg 40%
Selenium 19.9µg 0.5µg 35%
Vitamin B3 5.048mg 0.293mg 30%
Vitamin B6 0.452mg 0.075mg 29%
Starch 68.29g 28%
Carbs 80.89g 18.7g 21%
Phosphorus 153mg 36mg 17%
Calories 374kcal 83kcal 15%
Copper 0.284mg 0.158mg 14%
Vitamin K 0.1µg 16.4µg 14%
Vitamin B1 0.224mg 0.067mg 13%
Protein 7.51g 1.67g 12%
Vitamin C 0mg 10.2mg 11%
Fiber 1.8g 4g 9%
Folate 8µg 38µg 8%
Zinc 1.02mg 0.35mg 6%
Calcium 71mg 10mg 6%
Iron 0.74mg 0.3mg 6%
Vitamin B5 0.672mg 0.377mg 6%
Vitamin E 0.03mg 0.6mg 4%
Magnesium 27mg 12mg 4%
Potassium 174mg 236mg 2%
Polyunsaturated fat 0.322g 0.079g 2%
Choline 7.6mg 1%
Saturated fat 0.294g 0.12g 1%
Fats 1.03g 1.17g 0%
Net carbs 79.09g 14.7g N/A
Sugar 0.33g 13.67g N/A
Sodium 2mg 3mg 0%
Vitamin B2 0.05mg 0.053mg 0%
Monounsaturated fat 0.258g 0.093g 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%

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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +349.7%
Contains more CarbsCarbs +332.6%
Contains more OtherOther +34%
Contains more FatsFats +13.6%
Contains more WaterWater +690.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +177.4%
Contains more Poly. FatPolyunsaturated fat +307.6%
Contains less Sat. FatSaturated fat -59.2%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.