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  6. Semolina vs. Shortbread

Semolina vs. Shortbread — In-Depth Nutrition Comparison

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How are semolina and shortbread different?

  • Semolina is richer in vitamin B6, manganese, selenium, and copper, while shortbread is higher in iron, vitamin B2, folate, and vitamin E.
  • Shortbread covers your daily need for saturated fat, 39% more than semolina.
  • Semolina contains 6 times more vitamin B6 than shortbread. Semolina contains 0.452mg of vitamin B6, while shortbread contains 0.071mg.
  • Semolina is lower in saturated fat.

Rice, white, long-grain, parboiled, unenriched, dry and Cookies, shortbread, commercially prepared, plain types were used in this article.

Infographic

Semolina vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +446.2%
Contains more PotassiumPotassium +97.7%
Contains more CopperCopper +215.6%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +131.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +163.4%
Contains more SeleniumSelenium +221%
Contains more IronIron +302.7%

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% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin B3Vitamin B3 +54.1%
Contains more Vitamin B5Vitamin B5 +109.3%
Contains more Vitamin B6Vitamin B6 +536.6%
Contains more Vitamin EVitamin E +8033.3%
Contains more Vitamin B1Vitamin B1 +57.6%
Contains more Vitamin B2Vitamin B2 +528%
Contains more Vitamin KVitamin K +10900%
Contains more FolateFolate +912.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Shortbread DV% diff.
Polyunsaturated fat 0.322g 8.326g 53%
Fats 1.03g 26.22g 39%
Saturated fat 0.294g 8.105g 36%
Vitamin B6 0.452mg 0.071mg 29%
Iron 0.74mg 2.98mg 28%
Manganese 1.035mg 0.393mg 28%
Selenium 19.9µg 6.2µg 25%
Copper 0.284mg 0.09mg 22%
Vitamin B2 0.05mg 0.314mg 20%
Folate 8µg 81µg 18%
Monounsaturated fat 0.258g 6.708g 16%
Vitamin E 0.03mg 2.44mg 16%
Sodium 2mg 353mg 15%
Phosphorus 153mg 66mg 12%
Vitamin B1 0.224mg 0.353mg 11%
Vitamin B3 5.048mg 3.275mg 11%
Starch 68.29g 40.47g 11%
Vitamin K 0.1µg 11µg 9%
Vitamin B5 0.672mg 0.321mg 7%
Calories 374kcal 514kcal 7%
Calcium 71mg 13mg 6%
Carbs 80.89g 63.78g 6%
Zinc 1.02mg 0.49mg 5%
Protein 7.51g 5.37g 4%
Potassium 174mg 88mg 3%
Magnesium 27mg 14mg 3%
Fiber 1.8g 1.3g 2%
Net carbs 79.09g 62.48g N/A
Sugar 0.33g 21.65g N/A
Trans fat 0.714g N/A
Choline 0.9mg 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +39.9%
Contains more CarbsCarbs +26.8%
Contains more WaterWater +173.9%
Contains more FatsFats +2445.6%
Contains more OtherOther +45.1%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +2500%
Contains more Poly. FatPolyunsaturated fat +2485.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
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
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +68.7%
Contains more SucroseSucrose +9895.2%
Contains more GlucoseGlucose +227.3%
Contains more FructoseFructose +1400%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.