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  6. Semolina vs. Pomelo

Semolina vs. Pomelo — In-Depth Nutrition Comparison

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Differences between Semolina and Pomelo

  • Semolina has more Manganese, Vitamin B6, Vitamin B3, Copper, Phosphorus, Vitamin B1, Zinc, Iron, and Calcium, while Pomelo has more Vitamin C.
  • Pomelo's daily need coverage for Vitamin C is 68% higher.
  • Pomelo contains 61 times less Manganese than Semolina. Semolina contains 1.035mg of Manganese, while Pomelo contains 0.017mg.

The food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Pummelo, raw.

Infographic

Semolina vs Pomelo 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.
Semolina
Semolina
8
:
2
Pomelo
Pomelo
Contains more Calcium +1675%
Contains more Iron +572.7%
Contains more Magnesium +350%
Contains more Phosphorus +800%
Contains more Zinc +1175%
Contains more Copper +491.7%
Contains more Manganese +5988.2%
Contains more Potassium +24.1%
Contains less Sodium -50%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +1675%
Contains more Iron +572.7%
Contains more Magnesium +350%
Contains more Phosphorus +800%
Contains more Zinc +1175%
Contains more Copper +491.7%
Contains more Manganese +5988.2%
Contains more Potassium +24.1%
Contains less Sodium -50%

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.
Semolina
Semolina
9
:
2
Pomelo
Pomelo
Contains more Vitamin B1 +558.8%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +2194.5%
Contains more Vitamin B6 +1155.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Pomelo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 0% 0%
Contains more Vitamin B1 +558.8%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B3 +2194.5%
Contains more Vitamin B6 +1155.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
4
:
1
Pomelo
Pomelo
Contains more Protein +888.2%
Contains more Fats +2475%
Contains more Carbs +740.9%
Contains more Other +47.9%
Contains more Water +803.7%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Pomelo
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more Protein +888.2%
Contains more Fats +2475%
Contains more Carbs +740.9%
Contains more Other +47.9%
Contains more Water +803.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Pomelo Opinion
Net carbs 79.09g 8.62g Semolina
Protein 7.51g 0.76g Semolina
Fats 1.03g 0.04g Semolina
Carbs 80.89g 9.62g Semolina
Calories 374kcal 38kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Pomelo
Fiber 1.8g 1g Semolina
Calcium 71mg 4mg Semolina
Iron 0.74mg 0.11mg Semolina
Magnesium 27mg 6mg Semolina
Phosphorus 153mg 17mg Semolina
Potassium 174mg 216mg Pomelo
Sodium 2mg 1mg Pomelo
Zinc 1.02mg 0.08mg Semolina
Copper 0.284mg 0.048mg Semolina
Manganese 1.035mg 0.017mg Semolina
Selenium 19.9µg Semolina
Vitamin A 0IU 8IU Pomelo
Vitamin E 0.03mg Semolina
Vitamin C 0mg 61mg Pomelo
Vitamin B1 0.224mg 0.034mg Semolina
Vitamin B2 0.05mg 0.027mg Semolina
Vitamin B3 5.048mg 0.22mg Semolina
Vitamin B5 0.672mg Semolina
Vitamin B6 0.452mg 0.036mg Semolina
Folate 8µg Semolina
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Saturated Fat 0.294g Pomelo
Monounsaturated Fat 0.258g Semolina
Polyunsaturated fat 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Pomelo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Semolina
19%
Pomelo
Minerals Daily Need Coverage Score
52%
Semolina
6%
Pomelo

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.294g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.1)
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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.