Semolina vs. Sauerkraut — In-Depth Nutrition Comparison
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A recap on differences between semolina and sauerkraut
- Semolina is higher in manganese, selenium, vitamin B3, vitamin B6, copper, phosphorus, vitamin B1, and vitamin B5, yet sauerkraut is higher in vitamin C.
- Semolina covers your daily manganese needs 38% more than sauerkraut.
- Semolina contains 35 times more vitamin B3 than sauerkraut. While semolina contains 5.048mg of vitamin B3, sauerkraut contains only 0.143mg.
- The amount of sodium in semolina is lower.
- The glycemic index of sauerkraut is lower.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Sauerkraut, canned, solids and liquids.
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 | +107.7% |
| Contains more CalciumCalcium | +136.7% |
| Contains more CopperCopper | +195.8% |
| Contains more ZincZinc | +436.8% |
| Contains more PhosphorusPhosphorus | +665% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +585.4% |
| Contains more SeleniumSelenium | +3216.7% |
| Contains more IronIron | +98.6% |
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 B1Vitamin B1 | +966.7% |
| Contains more Vitamin B2Vitamin B2 | +127.3% |
| Contains more Vitamin B3Vitamin B3 | +3430.1% |
| Contains more Vitamin B5Vitamin B5 | +622.6% |
| Contains more Vitamin B6Vitamin B6 | +247.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +366.7% |
| Contains more Vitamin KVitamin K | +12900% |
| Contains more FolateFolate | +200% |
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:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +725.3% |
| Contains more FatsFats | +635.7% |
| Contains more CarbsCarbs | +1790% |
| Contains more WaterWater | +838.3% |
| Contains more OtherOther | +202.8% |
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
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Mono. FatMonounsaturated fat | +1884.6% |
| Contains more Poly. FatPolyunsaturated fat | +380.6% |
| Contains less Sat. FatSaturated fat | -88.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +27.3% |
| Contains more FructoseFructose | +100% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.035mg | 0.151mg | 38% |
| Selenium | 19.9µg | 0.6µg | 35% |
| Vitamin B3 | 5.048mg | 0.143mg | 31% |
| Sodium | 2mg | 661mg | 29% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 4.28g | 26% |
| Vitamin B6 | 0.452mg | 0.13mg | 25% |
| Copper | 0.284mg | 0.096mg | 21% |
| Phosphorus | 153mg | 20mg | 19% |
| Calories | 374kcal | 19kcal | 18% |
| Vitamin B1 | 0.224mg | 0.021mg | 17% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Protein | 7.51g | 0.91g | 13% |
| Vitamin B5 | 0.672mg | 0.093mg | 12% |
| Vitamin K | 0.1µg | 13µg | 11% |
| Iron | 0.74mg | 1.47mg | 9% |
| Zinc | 1.02mg | 0.19mg | 8% |
| Folate | 8µg | 24µg | 4% |
| Fiber | 1.8g | 2.9g | 4% |
| Calcium | 71mg | 30mg | 4% |
| Magnesium | 27mg | 13mg | 3% |
| Choline | 10.4mg | 2% | |
| Polyunsaturated fat | 0.322g | 0.067g | 2% |
| Vitamin B2 | 0.05mg | 0.022mg | 2% |
| Saturated fat | 0.294g | 0.034g | 1% |
| Monounsaturated fat | 0.258g | 0.013g | 1% |
| Fats | 1.03g | 0.14g | 1% |
| Vitamin E | 0.03mg | 0.14mg | 1% |
| Net carbs | 79.09g | 1.38g | N/A |
| Potassium | 174mg | 170mg | 0% |
| Sugar | 0.33g | 1.78g | N/A |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.103mg | 0.008mg | 0% |
| Threonine | 0.271mg | 0.025mg | 0% |
| Isoleucine | 0.339mg | 0.021mg | 0% |
| Leucine | 0.656mg | 0.029mg | 0% |
| Lysine | 0.215mg | 0.031mg | 0% |
| Methionine | 0.183mg | 0.009mg | 0% |
| Phenylalanine | 0.398mg | 0.023mg | 0% |
| Valine | 0.47mg | 0.03mg | 0% |
| Histidine | 0.185mg | 0.016mg | 0% |
| Fructose | 0.02g | 0.04g | 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%
12%
Minerals Daily Need Coverage Score
52%
24%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 659mg)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.26g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 22)
Which food is cheaper?
Sauerkraut is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.