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Semolina vs. Safflower — In-Depth Nutrition Comparison

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What are the differences between semolina and safflower?

  • Safflower is richer than semolina in copper, vitamin B1, magnesium, phosphorus, vitamin B5, vitamin B6, iron, manganese, folate, and zinc.
  • Safflower's daily need coverage for copper is 163% more.

We used Rice, white, long-grain, parboiled, unenriched, dry and Seeds, safflower seed kernels, dried types in this article.

Infographic

Semolina vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1207.4%
Contains more PotassiumPotassium +294.8%
Contains more IronIron +562.2%
Contains more CopperCopper +515.1%
Contains more ZincZinc +395.1%
Contains more PhosphorusPhosphorus +320.9%
Contains more ManganeseManganese +94.6%
~equal in Calcium ~78mg

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +121%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +419.2%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B5Vitamin B5 +499.7%
Contains more Vitamin B6Vitamin B6 +158.8%
Contains more FolateFolate +1900%
~equal in Vitamin C ~0mg
~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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more CarbsCarbs +135.9%
Contains more WaterWater +75.4%
Contains more ProteinProtein +115.4%
Contains more FatsFats +3633%
Contains more OtherOther +669%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +1779.1%
Contains more Poly. FatPolyunsaturated fat +8664.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Safflower DV% diff.
Polyunsaturated fat 0.322g 28.223g 186%
Copper 0.284mg 1.747mg 163%
Vitamin B1 0.224mg 1.163mg 78%
Magnesium 27mg 353mg 78%
Phosphorus 153mg 644mg 70%
Vitamin B5 0.672mg 4.03mg 67%
Fats 1.03g 38.45g 58%
Vitamin B6 0.452mg 1.17mg 55%
Iron 0.74mg 4.9mg 52%
Manganese 1.035mg 2.014mg 43%
Folate 8µg 160µg 38%
Zinc 1.02mg 5.05mg 37%
Selenium 19.9µg 36%
Vitamin B2 0.05mg 0.415mg 28%
Starch 68.29g 28%
Vitamin B3 5.048mg 2.284mg 17%
Protein 7.51g 16.18g 17%
Carbs 80.89g 34.29g 16%
Saturated fat 0.294g 3.682g 15%
Potassium 174mg 687mg 15%
Monounsaturated fat 0.258g 4.848g 11%
Calories 374kcal 517kcal 7%
Fiber 1.8g 7%
Calcium 71mg 78mg 1%
Net carbs 79.09g 34.29g N/A
Sugar 0.33g N/A
Sodium 2mg 3mg 0%
Vitamin E 0.03mg 0%
Vitamin A 3µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.183mg 0%
Threonine 0.271mg 0.586mg 0%
Isoleucine 0.339mg 0.717mg 0%
Leucine 0.656mg 1.154mg 0%
Lysine 0.215mg 0.534mg 0%
Methionine 0.183mg 0.284mg 0%
Phenylalanine 0.398mg 0.806mg 0%
Valine 0.47mg 1.025mg 0%
Histidine 0.185mg 0.452mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Safflower
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
82%
Safflower
Minerals Daily Need Coverage Score
52%
Semolina
178%
Safflower

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 3.388g)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 54)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $0.6)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.