Semolina vs. Spinach raw — In-Depth Nutrition Comparison
Compare
Summary of differences between semolina and spinach raw
- Semolina has more selenium, vitamin B3, vitamin B6, copper, and phosphorus; however, spinach raw is higher in vitamin K, vitamin A, folate, vitamin C, and iron.
- Spinach raw covers your daily need for vitamin K, 402% more than semolina.
- Semolina has 20 times more selenium than spinach raw. While semolina has 19.9µg of selenium, spinach raw has only 1µg.
- The glycemic index of semolina is higher.
These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Spinach, 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.
| Contains more CopperCopper | +118.5% |
| Contains more ZincZinc | +92.5% |
| Contains more PhosphorusPhosphorus | +212.2% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +15.4% |
| Contains more SeleniumSelenium | +1890% |
| Contains more MagnesiumMagnesium | +192.6% |
| Contains more CalciumCalcium | +39.4% |
| Contains more PotassiumPotassium | +220.7% |
| Contains more IronIron | +266.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +187.2% |
| Contains more Vitamin B3Vitamin B3 | +597.2% |
| Contains more Vitamin B5Vitamin B5 | +933.8% |
| Contains more Vitamin B6Vitamin B6 | +131.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +6666.7% |
| Contains more Vitamin B2Vitamin B2 | +278% |
| Contains more Vitamin KVitamin K | +482800% |
| Contains more FolateFolate | +2325% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +162.6% |
| Contains more FatsFats | +164.1% |
| Contains more CarbsCarbs | +2128.4% |
| Contains more WaterWater | +827% |
| Contains more OtherOther | +142.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +2480% |
| Contains more Poly. FatPolyunsaturated fat | +95.2% |
| Contains less Sat. FatSaturated fat | -78.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +200% |
| Contains more FructoseFructose | +650% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Glucose
~0.11g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.1µg | 482.9µg | 402% |
| Vitamin A | 469µg | 52% | |
| Folate | 8µg | 194µg | 47% |
| Selenium | 19.9µg | 1µg | 34% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Starch | 68.29g | 28% | |
| Vitamin B3 | 5.048mg | 0.724mg | 27% |
| Carbs | 80.89g | 3.63g | 26% |
| Iron | 0.74mg | 2.71mg | 25% |
| Vitamin B6 | 0.452mg | 0.195mg | 20% |
| Calories | 374kcal | 23kcal | 18% |
| Copper | 0.284mg | 0.13mg | 17% |
| Phosphorus | 153mg | 49mg | 15% |
| Vitamin E | 0.03mg | 2.03mg | 13% |
| Vitamin B5 | 0.672mg | 0.065mg | 12% |
| Vitamin B1 | 0.224mg | 0.078mg | 12% |
| Magnesium | 27mg | 79mg | 12% |
| Vitamin B2 | 0.05mg | 0.189mg | 11% |
| Potassium | 174mg | 558mg | 11% |
| Protein | 7.51g | 2.86g | 9% |
| Manganese | 1.035mg | 0.897mg | 6% |
| Choline | 19.3mg | 4% | |
| Zinc | 1.02mg | 0.53mg | 4% |
| Sodium | 2mg | 79mg | 3% |
| Calcium | 71mg | 99mg | 3% |
| Fiber | 1.8g | 2.2g | 2% |
| Polyunsaturated fat | 0.322g | 0.165g | 1% |
| Monounsaturated fat | 0.258g | 0.01g | 1% |
| Saturated fat | 0.294g | 0.063g | 1% |
| Fats | 1.03g | 0.39g | 1% |
| Net carbs | 79.09g | 1.43g | N/A |
| Sugar | 0.33g | 0.42g | N/A |
| Tryptophan | 0.103mg | 0.039mg | 0% |
| Threonine | 0.271mg | 0.122mg | 0% |
| Isoleucine | 0.339mg | 0.147mg | 0% |
| Leucine | 0.656mg | 0.223mg | 0% |
| Lysine | 0.215mg | 0.174mg | 0% |
| Methionine | 0.183mg | 0.053mg | 0% |
| Phenylalanine | 0.398mg | 0.129mg | 0% |
| Valine | 0.47mg | 0.161mg | 0% |
| Histidine | 0.185mg | 0.064mg | 0% |
| Fructose | 0.02g | 0.15g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
137%
Minerals Daily Need Coverage Score
52%
45%
Comparison summary
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Spinach raw is cheaper (difference - $1.2)
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 77mg)
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.
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.