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  6. Semolina vs. Soy sauce

Semolina vs. Soy sauce — In-Depth Nutrition Comparison

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How are Semolina and Soy sauce different?

  • Semolina is higher in Selenium, Copper, Vitamin B6, Vitamin B3, and Vitamin B1, however, Soy sauce is richer in Magnesium, Iron, Vitamin B2, and Potassium.
  • Daily need coverage for Sodium from Soy sauce is 239% higher.
  • Semolina contains 40 times more Selenium than Soy sauce. While Semolina contains 19.9µg of Selenium, Soy sauce contains only 0.5µg.
  • Semolina has less Sodium.

Rice, white, long-grain, parboiled, unenriched, dry and Soy sauce made from soy and wheat (shoyu) are the varieties used in this article.

Infographic

Semolina vs Soy sauce 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
Soy sauce
Soy sauce
Contains more Calcium +115.2%
Contains less Sodium -100%
Contains more Zinc +17.2%
Contains more Copper +560.5%
Contains more Selenium +3880%
Contains more Iron +95.9%
Contains more Magnesium +174.1%
Contains more Potassium +150%
Equal in Phosphorus - 166
Equal in Manganese - 1.018
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +115.2%
Contains less Sodium -100%
Contains more Zinc +17.2%
Contains more Copper +560.5%
Contains more Selenium +3880%
Contains more Iron +95.9%
Contains more Magnesium +174.1%
Contains more Potassium +150%
Equal in Phosphorus - 166
Equal in Manganese - 1.018

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
6
:
2
Soy sauce
Soy sauce
Contains more Vitamin E +∞%
Contains more Vitamin B1 +578.8%
Contains more Vitamin B3 +129.9%
Contains more Vitamin B5 +126.3%
Contains more Vitamin B6 +205.4%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +230%
Contains more Folate +75%
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%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +578.8%
Contains more Vitamin B3 +129.9%
Contains more Vitamin B5 +126.3%
Contains more Vitamin B6 +205.4%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +230%
Contains more Folate +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
Soy sauce
Soy sauce
Contains more Fats +80.7%
Contains more Carbs +1540.8%
Contains more Water +621.6%
Contains more Other +2042.3%
Equal in Protein - 8.14
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Fats +80.7%
Contains more Carbs +1540.8%
Contains more Water +621.6%
Contains more Other +2042.3%
Equal in Protein - 8.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +193.2%
Contains more Polyunsaturated fat +22.4%
Contains less Saturated Fat -75.2%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +193.2%
Contains more Polyunsaturated fat +22.4%
Contains less Saturated Fat -75.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Semolina
Semolina
3
:
1
Soy sauce
Soy sauce
Contains more Starch +∞%
Contains more Sucrose +110%
Contains more Fructose +∞%
Contains more Glucose +172.7%
Semolina
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
Soy sauce
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +110%
Contains more Fructose +∞%
Contains more Glucose +172.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Soy sauce Opinion
Net carbs 79.09g 4.13g Semolina
Protein 7.51g 8.14g Soy sauce
Fats 1.03g 0.57g Semolina
Carbs 80.89g 4.93g Semolina
Calories 374kcal 53kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g 0g Semolina
Sugar 0.33g 0.4g Semolina
Fiber 1.8g 0.8g Semolina
Calcium 71mg 33mg Semolina
Iron 0.74mg 1.45mg Soy sauce
Magnesium 27mg 74mg Soy sauce
Phosphorus 153mg 166mg Soy sauce
Potassium 174mg 435mg Soy sauce
Sodium 2mg 5493mg Semolina
Zinc 1.02mg 0.87mg Semolina
Copper 0.284mg 0.043mg Semolina
Manganese 1.035mg 1.018mg Semolina
Selenium 19.9µg 0.5µg Semolina
Vitamin E 0.03mg 0mg Semolina
Vitamin B1 0.224mg 0.033mg Semolina
Vitamin B2 0.05mg 0.165mg Soy sauce
Vitamin B3 5.048mg 2.196mg Semolina
Vitamin B5 0.672mg 0.297mg Semolina
Vitamin B6 0.452mg 0.148mg Semolina
Folate 8µg 14µg Soy sauce
Vitamin K 0.1µg 0µg Semolina
Tryptophan 0.103mg 0.096mg Semolina
Threonine 0.271mg 0.271mg
Isoleucine 0.339mg 0.318mg Semolina
Leucine 0.656mg 0.537mg Semolina
Lysine 0.215mg 0.381mg Soy sauce
Methionine 0.183mg 0.097mg Semolina
Phenylalanine 0.398mg 0.353mg Semolina
Valine 0.47mg 0.332mg Semolina
Histidine 0.185mg 0.174mg Semolina
Saturated Fat 0.294g 0.073g Soy sauce
Monounsaturated Fat 0.258g 0.088g Semolina
Polyunsaturated fat 0.322g 0.263g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Soy sauce
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
12%
Soy sauce
Minerals Daily Need Coverage Score
52%
Semolina
112%
Soy sauce

Comparison summary

Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.221g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 5491mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $2)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
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.

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.