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Semolina vs. Shark raw — In-Depth Nutrition Comparison

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Differences between semolina and shark raw

  • Semolina has more manganese, copper, vitamin B1, vitamin B3, and fiber, while shark raw has more vitamin B12, selenium, phosphorus, and vitamin E.
  • Shark raw's daily need coverage for vitamin B12 is 62% higher.
  • Shark raw has a lower glycemic index. The glycemic index of shark raw is 0, while the glycemic index of semolina is 54.

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

Infographic

Semolina vs Shark raw 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.
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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more CalciumCalcium +108.8%
Contains more CopperCopper +760.6%
Contains more ZincZinc +137.2%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +6800%
Contains more MagnesiumMagnesium +81.5%
Contains more IronIron +13.5%
Contains more PhosphorusPhosphorus +37.3%
Contains more SeleniumSelenium +83.4%
~equal in Potassium ~160mg

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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B3Vitamin B3 +71.8%
Contains more Vitamin B6Vitamin B6 +13%
Contains more FolateFolate +166.7%
Contains more Vitamin EVitamin E +3233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.695mg
~equal in Vitamin K ~0.1µg

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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +179.4%
Contains more FatsFats +337.9%
Contains more WaterWater +646.2%
Contains more OtherOther +31%

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains less Sat. FatSaturated fat -68.2%
Contains more Mono. FatMonounsaturated fat +600.8%
Contains more Poly. FatPolyunsaturated fat +271.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Shark raw DV% diff.
Vitamin B12 0µg 1.49µg 62%
Manganese 1.035mg 0.015mg 44%
Selenium 19.9µg 36.5µg 30%
Copper 0.284mg 0.033mg 28%
Starch 68.29g 28%
Carbs 80.89g 0g 27%
Protein 7.51g 20.98g 27%
Cholesterol 0mg 51mg 17%
Vitamin B1 0.224mg 0.042mg 15%
Vitamin B3 5.048mg 2.938mg 13%
Calories 374kcal 130kcal 12%
Choline 65mg 12%
Vitamin A 70µg 8%
Phosphorus 153mg 210mg 8%
Fiber 1.8g 0g 7%
Vitamin E 0.03mg 1mg 6%
Polyunsaturated fat 0.322g 1.195g 6%
Zinc 1.02mg 0.43mg 5%
Magnesium 27mg 49mg 5%
Fats 1.03g 4.51g 5%
Monounsaturated fat 0.258g 1.808g 4%
Calcium 71mg 34mg 4%
Vitamin B6 0.452mg 0.4mg 4%
Sodium 2mg 79mg 3%
Saturated fat 0.294g 0.925g 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 24IU 3%
Folate 8µg 3µg 1%
Vitamin B2 0.05mg 0.062mg 1%
Iron 0.74mg 0.84mg 1%
Net carbs 79.09g 0g N/A
Potassium 174mg 160mg 0%
Sugar 0.33g 0g N/A
Vitamin B5 0.672mg 0.695mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.103mg 0.235mg 0%
Threonine 0.271mg 0.92mg 0%
Isoleucine 0.339mg 0.967mg 0%
Leucine 0.656mg 1.705mg 0%
Lysine 0.215mg 1.926mg 0%
Methionine 0.183mg 0.621mg 0%
Phenylalanine 0.398mg 0.819mg 0%
Valine 0.47mg 1.081mg 0%
Histidine 0.185mg 0.618mg 0%
Fructose 0.02g 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - DPA 0g 0.109g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Shark raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
38%
Shark raw
Minerals Daily Need Coverage Score
52%
Semolina
41%
Shark raw

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 54)
Which food is cheaper?
Shark raw
Shark raw is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 77mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 0.631g)
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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.