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  6. Semolina vs. Soft serve

Semolina vs. Soft serve — In-Depth Nutrition Comparison

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Important differences between semolina and soft serve

  • Semolina has more manganese, vitamin B6, vitamin B3, selenium, copper, and vitamin B1; however, soft serve has more vitamin B12 and vitamin A.
  • Semolina's daily need coverage for manganese is 45% more.
  • Semolina has 53 times more vitamin B3 than soft serve. Semolina has 5.048mg of vitamin B3, while soft serve has 0.095mg.
  • Semolina is lower in saturated fat.
  • Soft serve has a higher glycemic index than semolina.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Ice cream, soft serve, chocolate.

Infographic

Semolina vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +125%
Contains more IronIron +252.4%
Contains more CopperCopper +846.7%
Contains more ZincZinc +96.2%
Contains more PhosphorusPhosphorus +31.9%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +20600%
Contains more SeleniumSelenium +563.3%
Contains more CalciumCalcium +84.5%
~equal in Potassium ~177mg

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin B1Vitamin B1 +357.1%
Contains more Vitamin B3Vitamin B3 +5213.7%
Contains more Vitamin B5Vitamin B5 +32.8%
Contains more Vitamin B6Vitamin B6 +841.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1933.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +264%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +12.5%

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more ProteinProtein +83.2%
Contains more CarbsCarbs +264.4%
Contains more FatsFats +1162.1%
Contains more WaterWater +506.5%
Contains more OtherOther +26.8%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +1252.7%
Contains more Poly. FatPolyunsaturated fat +42.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Soft serve DV% diff.
Manganese 1.035mg 0.005mg 45%
Saturated fat 0.294g 7.46g 33%
Selenium 19.9µg 3µg 31%
Vitamin B6 0.452mg 0.048mg 31%
Vitamin B3 5.048mg 0.095mg 31%
Cholesterol 0mg 91mg 30%
Starch 68.29g 28%
Copper 0.284mg 0.03mg 28%
Vitamin B12 0µg 0.5µg 21%
Carbs 80.89g 22.2g 20%
Fats 1.03g 13g 18%
Vitamin A 162µg 18%
Vitamin B1 0.224mg 0.049mg 15%
Vitamin B2 0.05mg 0.182mg 10%
Monounsaturated fat 0.258g 3.49g 8%
Calories 374kcal 222kcal 8%
Iron 0.74mg 0.21mg 7%
Protein 7.51g 4.1g 7%
Calcium 71mg 131mg 6%
Zinc 1.02mg 0.52mg 5%
Phosphorus 153mg 116mg 5%
Choline 26mg 5%
Fiber 1.8g 0.7g 4%
Vitamin E 0.03mg 0.61mg 4%
Vitamin D 0µg 0.7µg 4%
Magnesium 27mg 12mg 4%
Vitamin D 0IU 29IU 4%
Sodium 2mg 61mg 3%
Vitamin B5 0.672mg 0.506mg 3%
Polyunsaturated fat 0.322g 0.46g 1%
Vitamin C 0mg 0.8mg 1%
Caffeine 2mg 1%
Vitamin K 0.1µg 0.9µg 1%
Net carbs 79.09g 21.5g N/A
Potassium 174mg 177mg 0%
Sugar 0.33g 21.16g N/A
Folate 8µg 9µg 0%
Tryptophan 0.103mg 0.048mg 0%
Threonine 0.271mg 0.169mg 0%
Isoleucine 0.339mg 0.215mg 0%
Leucine 0.656mg 0.353mg 0%
Lysine 0.215mg 0.296mg 0%
Methionine 0.183mg 0.091mg 0%
Phenylalanine 0.398mg 0.176mg 0%
Valine 0.47mg 0.241mg 0%
Histidine 0.185mg 0.099mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Soft serve
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
20%
Soft serve
Minerals Daily Need Coverage Score
52%
Semolina
17%
Soft serve

Comparison summary

Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $1.4)
Which food is richer in vitamins?
Soft serve
Soft serve is relatively richer in vitamins
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 20.83g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 7.166g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.