Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Semolina vs. Potato salad — In-Depth Nutrition Comparison

Compare

Significant differences between semolina and potato salad

  • Semolina has more manganese, selenium, vitamin B3, vitamin B6, copper, phosphorus, and vitamin B1; however, potato salad is richer in vitamin C.
  • Semolina covers your daily manganese needs 41% more than potato salad.
  • Potato salad has 6 times less vitamin B3 than semolina. Semolina has 5.048mg of vitamin B3, while potato salad has 0.89mg.
  • Semolina contains less sodium.

Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Potato salad, home-prepared.

Infographic

Semolina vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +273.7%
Contains more IronIron +13.8%
Contains more CopperCopper +140.7%
Contains more ZincZinc +229%
Contains more PhosphorusPhosphorus +194.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +924.8%
Contains more SeleniumSelenium +385.4%
Contains more PotassiumPotassium +46%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +190.9%
Contains more Vitamin B3Vitamin B3 +467.2%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more Vitamin B6Vitamin B6 +220.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +20%
~equal in Vitamin D ~0µg
~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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +180.2%
Contains more CarbsCarbs +624.2%
Contains more FatsFats +696.1%
Contains more WaterWater +670.8%
Contains more OtherOther +174.6%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -79.4%
Contains more Mono. FatMonounsaturated fat +861.2%
Contains more Poly. FatPolyunsaturated fat +1060.6%

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 salad
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Semolina Potato salad DV% diff.
Manganese 1.035mg 0.101mg 41%
Selenium 19.9µg 4.1µg 29%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.89mg 26%
Vitamin B6 0.452mg 0.141mg 24%
Polyunsaturated fat 0.322g 3.737g 23%
Carbs 80.89g 11.17g 23%
Cholesterol 0mg 68mg 23%
Sodium 2mg 529mg 23%
Copper 0.284mg 0.118mg 18%
Phosphorus 153mg 52mg 14%
Vitamin B1 0.224mg 0.077mg 12%
Calories 374kcal 143kcal 12%
Fats 1.03g 8.2g 11%
Vitamin C 0mg 10mg 11%
Protein 7.51g 2.68g 10%
Zinc 1.02mg 0.31mg 6%
Monounsaturated fat 0.258g 2.48g 6%
Calcium 71mg 19mg 5%
Saturated fat 0.294g 1.429g 5%
Vitamin A 32µg 4%
Magnesium 27mg 15mg 3%
Vitamin B5 0.672mg 0.534mg 3%
Potassium 174mg 254mg 2%
Fiber 1.8g 1.3g 2%
Vitamin B2 0.05mg 0.06mg 1%
Iron 0.74mg 0.65mg 1%
Net carbs 79.09g 9.87g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Folate 8µg 7µg 0%
Tryptophan 0.103mg 0.042mg 0%
Threonine 0.271mg 0.116mg 0%
Isoleucine 0.339mg 0.141mg 0%
Leucine 0.656mg 0.202mg 0%
Lysine 0.215mg 0.171mg 0%
Methionine 0.183mg 0.066mg 0%
Phenylalanine 0.398mg 0.135mg 0%
Valine 0.47mg 0.172mg 0%
Histidine 0.185mg 0.062mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Potato salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
13%
Potato salad
Minerals Daily Need Coverage Score
52%
Semolina
24%
Potato salad

Comparison summary

Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 527mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 1.135g)
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?
Potato salad
Potato salad is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 9)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $1.4)

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.