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  6. Semolina vs. Soursop

Semolina vs. Soursop — In-Depth Nutrition Comparison

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Differences between Semolina and Soursop

  • Semolina has more Selenium, Vitamin B6, Vitamin B3, Copper, Phosphorus, Vitamin B1, Vitamin B5, and Zinc, while Soursop has more Vitamin C, and Fiber.
  • Semolina's daily need coverage for Selenium is 35% higher.
  • Soursop contains 10 times less Zinc than Semolina. Semolina contains 1.02mg of Zinc, while Soursop contains 0.1mg.

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

Infographic

Semolina vs Soursop 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
9
:
1
Soursop
Soursop
Contains more Calcium +407.1%
Contains more Iron +23.3%
Contains more Magnesium +28.6%
Contains more Phosphorus +466.7%
Contains less Sodium -85.7%
Contains more Zinc +920%
Contains more Copper +230.2%
Contains more Selenium +3216.7%
Contains more Potassium +59.8%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Soursop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Contains more Calcium +407.1%
Contains more Iron +23.3%
Contains more Magnesium +28.6%
Contains more Phosphorus +466.7%
Contains less Sodium -85.7%
Contains more Zinc +920%
Contains more Copper +230.2%
Contains more Selenium +3216.7%
Contains more Potassium +59.8%

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
:
5
Soursop
Soursop
Contains more Vitamin B1 +220%
Contains more Vitamin B3 +460.9%
Contains more Vitamin B5 +165.6%
Contains more Vitamin B6 +666.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin C +∞%
Contains more Folate +75%
Contains more Vitamin K +300%
Equal in Vitamin B2 - 0.05
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%
Soursop
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 69% 18% 12% 17% 16% 14% 11% 0% 1%
Contains more Vitamin B1 +220%
Contains more Vitamin B3 +460.9%
Contains more Vitamin B5 +165.6%
Contains more Vitamin B6 +666.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin C +∞%
Contains more Folate +75%
Contains more Vitamin K +300%
Equal in Vitamin B2 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
4
:
1
Soursop
Soursop
Contains more Protein +651%
Contains more Fats +243.3%
Contains more Carbs +380.3%
Contains more Water +723.1%
Equal in Other - 0.7
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Soursop
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more Protein +651%
Contains more Fats +243.3%
Contains more Carbs +380.3%
Contains more Water +723.1%
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Soursop
Soursop
Contains more Monounsaturated Fat +186.7%
Contains more Polyunsaturated fat +366.7%
Contains less Saturated Fat -82.7%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Soursop
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +186.7%
Contains more Polyunsaturated fat +366.7%
Contains less Saturated Fat -82.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Soursop Opinion
Net carbs 79.09g 13.54g Semolina
Protein 7.51g 1g Semolina
Fats 1.03g 0.3g Semolina
Carbs 80.89g 16.84g Semolina
Calories 374kcal 66kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 13.54g Semolina
Fiber 1.8g 3.3g Soursop
Calcium 71mg 14mg Semolina
Iron 0.74mg 0.6mg Semolina
Magnesium 27mg 21mg Semolina
Phosphorus 153mg 27mg Semolina
Potassium 174mg 278mg Soursop
Sodium 2mg 14mg Semolina
Zinc 1.02mg 0.1mg Semolina
Copper 0.284mg 0.086mg Semolina
Manganese 1.035mg Semolina
Selenium 19.9µg 0.6µg Semolina
Vitamin A 0IU 2IU Soursop
Vitamin E 0.03mg 0.08mg Soursop
Vitamin C 0mg 20.6mg Soursop
Vitamin B1 0.224mg 0.07mg Semolina
Vitamin B2 0.05mg 0.05mg
Vitamin B3 5.048mg 0.9mg Semolina
Vitamin B5 0.672mg 0.253mg Semolina
Vitamin B6 0.452mg 0.059mg Semolina
Folate 8µg 14µg Soursop
Vitamin K 0.1µg 0.4µg Soursop
Tryptophan 0.103mg 0.011mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg 0.06mg Semolina
Methionine 0.183mg 0.007mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Saturated Fat 0.294g 0.051g Soursop
Monounsaturated Fat 0.258g 0.09g Semolina
Polyunsaturated fat 0.322g 0.069g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Soursop
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
13%
Soursop
Minerals Daily Need Coverage Score
52%
Semolina
11%
Soursop

Comparison summary

Which food is lower in Saturated Fat?
Soursop
Soursop is lower in Saturated Fat (difference - 0.243g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 22)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $1.4)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 13.21g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.