Semolina vs. Potato salad — In-Depth Nutrition Comparison
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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
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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 | +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.
| 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% |
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:
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
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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 Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
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%
13%
Minerals Daily Need Coverage Score
52%
24%
Comparison summary
Which food is lower in Cholesterol?
Semolina is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 527mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 1.135g)
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?
Potato salad is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Potato salad is lower in glycemic index (difference - 9)
Which food is cheaper?
Potato salad is cheaper (difference - $1.4)