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Semolina vs. Potato bread — In-Depth Nutrition Comparison

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What are the differences between semolina and potato bread?

  • Semolina is higher in manganese, vitamin B3, copper, selenium, and vitamin B6, yet potato bread is higher in phosphorus, folate, iron, and fiber.
  • Semolina's daily need coverage for manganese is 34% more.
  • Semolina has 4 times more vitamin B3 than potato bread. While semolina has 5.048mg of vitamin B3, potato bread has only 1.25mg.
  • The amount of sodium in semolina is lower.

We used Rice, white, long-grain, parboiled, unenriched, dry and Bread, potato types in this article.

Infographic

Semolina vs Potato bread 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.
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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more CopperCopper +202.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +309.1%
Contains more SeleniumSelenium +109.5%
Contains more CalciumCalcium +164.8%
Contains more PotassiumPotassium +312.6%
Contains more IronIron +204.1%
Contains more ZincZinc +41.2%
Contains more PhosphorusPhosphorus +141.2%
~equal in Magnesium ~28mg

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 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin B1Vitamin B1 +19.1%
Contains more Vitamin B3Vitamin B3 +303.8%
Contains more Vitamin B6Vitamin B6 +94.8%
Contains more Vitamin EVitamin E +1466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +112%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6700%
Contains more FolateFolate +1475%
~equal in Vitamin C ~0mg

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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more CarbsCarbs +71.9%
Contains more ProteinProtein +66.4%
Contains more FatsFats +203.9%
Contains more WaterWater +240.3%
Contains more OtherOther +428.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Potato bread DV% diff.
Manganese 1.035mg 0.253mg 34%
Phosphorus 153mg 369mg 31%
Folate 8µg 126µg 30%
Starch 68.29g 28%
Vitamin B3 5.048mg 1.25mg 24%
Copper 0.284mg 0.094mg 21%
Selenium 19.9µg 9.5µg 19%
Iron 0.74mg 2.25mg 19%
Fiber 1.8g 6.3g 18%
Vitamin B6 0.452mg 0.232mg 17%
Potassium 174mg 718mg 16%
Sodium 2mg 375mg 16%
Calcium 71mg 188mg 12%
Carbs 80.89g 47.07g 11%
Protein 7.51g 12.5g 10%
Vitamin B12 0µg 0.15µg 6%
Vitamin K 0.1µg 6.8µg 6%
Calories 374kcal 266kcal 5%
Zinc 1.02mg 1.44mg 4%
Vitamin B2 0.05mg 0.106mg 4%
Vitamin B5 0.672mg 0.817mg 3%
Choline 18.4mg 3%
Vitamin B1 0.224mg 0.188mg 3%
Fats 1.03g 3.13g 3%
Vitamin A 24µg 3%
Vitamin E 0.03mg 0.47mg 3%
Polyunsaturated fat 0.322g 0g 2%
Monounsaturated fat 0.258g 0g 1%
Saturated fat 0.294g 0g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 79.09g 40.77g N/A
Vitamin D 0IU 2IU 0%
Magnesium 27mg 28mg 0%
Sugar 0.33g 9.38g N/A
Tryptophan 0.103mg 0.081mg 0%
Threonine 0.271mg 0.224mg 0%
Isoleucine 0.339mg 0.268mg 0%
Leucine 0.656mg 0.44mg 0%
Lysine 0.215mg 0.311mg 0%
Methionine 0.183mg 0.112mg 0%
Phenylalanine 0.398mg 0.285mg 0%
Valine 0.47mg 0.305mg 0%
Histidine 0.185mg 0.143mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Potato bread
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
27%
Potato bread
Minerals Daily Need Coverage Score
52%
Semolina
59%
Potato bread

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 9.05g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 373mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 7)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.294g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $1.4)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.