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  6. Semolina vs. Seaweed

Semolina vs. Seaweed — In-Depth Nutrition Comparison

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Differences between Semolina and Seaweed

  • Semolina has more Manganese, Selenium, Vitamin B6, Vitamin B3, Copper, and Phosphorus, while Seaweed has more Vitamin K, Folate, Iron, and Magnesium.
  • Seaweed's daily need coverage for Vitamin K is 55% higher.
  • Seaweed contains 226 times less Vitamin B6 than Semolina. Semolina contains 0.452mg of Vitamin B6, while Seaweed contains 0.002mg.

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

Infographic

Semolina vs Seaweed 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
6
:
4
Seaweed
Seaweed
Contains more Phosphorus +264.3%
Contains more Potassium +95.5%
Contains less Sodium -99.1%
Contains more Copper +118.5%
Contains more Manganese +417.5%
Contains more Selenium +2742.9%
Contains more Calcium +136.6%
Contains more Iron +285.1%
Contains more Magnesium +348.1%
Contains more Zinc +20.6%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +264.3%
Contains more Potassium +95.5%
Contains less Sodium -99.1%
Contains more Copper +118.5%
Contains more Manganese +417.5%
Contains more Selenium +2742.9%
Contains more Calcium +136.6%
Contains more Iron +285.1%
Contains more Magnesium +348.1%
Contains more Zinc +20.6%

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.
Semolina
Semolina
4
:
6
Seaweed
Seaweed
Contains more Vitamin B1 +348%
Contains more Vitamin B3 +974%
Contains more Vitamin B6 +22500%
Contains more Vitamin A +∞%
Contains more Vitamin E +2800%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +200%
Contains more Folate +2150%
Contains more Vitamin K +65900%
Equal in Vitamin B5 - 0.642
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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin B1 +348%
Contains more Vitamin B3 +974%
Contains more Vitamin B6 +22500%
Contains more Vitamin A +∞%
Contains more Vitamin E +2800%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +200%
Contains more Folate +2150%
Contains more Vitamin K +65900%
Equal in Vitamin B5 - 0.642

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
3
:
2
Seaweed
Seaweed
Contains more Protein +347%
Contains more Fats +83.9%
Contains more Carbs +745.2%
Contains more Water +727.4%
Contains more Other +831%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +347%
Contains more Fats +83.9%
Contains more Carbs +745.2%
Contains more Water +727.4%
Contains more Other +831%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Seaweed
Seaweed
Contains more Monounsaturated Fat +163.3%
Contains more Polyunsaturated fat +585.1%
Contains less Saturated Fat -16%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains more Monounsaturated Fat +163.3%
Contains more Polyunsaturated fat +585.1%
Contains less Saturated Fat -16%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Seaweed Opinion
Net carbs 79.09g 8.27g Semolina
Protein 7.51g 1.68g Semolina
Fats 1.03g 0.56g Semolina
Carbs 80.89g 9.57g Semolina
Calories 374kcal 43kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 0.6g Semolina
Fiber 1.8g 1.3g Semolina
Calcium 71mg 168mg Seaweed
Iron 0.74mg 2.85mg Seaweed
Magnesium 27mg 121mg Seaweed
Phosphorus 153mg 42mg Semolina
Potassium 174mg 89mg Semolina
Sodium 2mg 233mg Semolina
Zinc 1.02mg 1.23mg Seaweed
Copper 0.284mg 0.13mg Semolina
Manganese 1.035mg 0.2mg Semolina
Selenium 19.9µg 0.7µg Semolina
Vitamin A 0IU 116IU Seaweed
Vitamin A RAE 6µg Seaweed
Vitamin E 0.03mg 0.87mg Seaweed
Vitamin C 0mg 3mg Seaweed
Vitamin B1 0.224mg 0.05mg Semolina
Vitamin B2 0.05mg 0.15mg Seaweed
Vitamin B3 5.048mg 0.47mg Semolina
Vitamin B5 0.672mg 0.642mg Semolina
Vitamin B6 0.452mg 0.002mg Semolina
Folate 8µg 180µg Seaweed
Vitamin K 0.1µg 66µg Seaweed
Tryptophan 0.103mg 0.048mg Semolina
Threonine 0.271mg 0.055mg Semolina
Isoleucine 0.339mg 0.076mg Semolina
Leucine 0.656mg 0.083mg Semolina
Lysine 0.215mg 0.082mg Semolina
Methionine 0.183mg 0.025mg Semolina
Phenylalanine 0.398mg 0.043mg Semolina
Valine 0.47mg 0.072mg Semolina
Histidine 0.185mg 0.024mg Semolina
Saturated Fat 0.294g 0.247g Seaweed
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.258g 0.098g Semolina
Polyunsaturated fat 0.322g 0.047g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Seaweed
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
36%
Seaweed
Minerals Daily Need Coverage Score
52%
Semolina
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 231mg)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 54)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.