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  6. Semolina vs. Spread

Semolina vs. Spread — In-Depth Nutrition Comparison

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How are semolina and spread different?

  • Semolina is higher in manganese, vitamin B6, vitamin B3, selenium, copper, and phosphorus; however, spread is richer in vitamin B12.
  • Daily need coverage for vitamin B12 for spread is 47% higher.
  • Semolina contains 40 times more manganese than spread. While semolina contains 1.035mg of manganese, spread contains only 0.026mg.
  • Semolina has less saturated fat.
  • Spread has a lower glycemic index (0) than semolina (54).

Rice, white, long-grain, parboiled, unenriched, dry and Sandwich spread, pork, beef are the varieties used in this article.

Infographic

Semolina vs Spread 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%
Spread
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +491.7%
Contains more PotassiumPotassium +58.2%
Contains more CopperCopper +118.5%
Contains more PhosphorusPhosphorus +159.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +3880.8%
Contains more SeleniumSelenium +105.2%
~equal in Iron ~0.79mg
~equal in Zinc ~1.02mg

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%
Spread
Spread
7
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin B1Vitamin B1 +30.2%
Contains more Vitamin B3Vitamin B3 +191.8%
Contains more Vitamin B5Vitamin B5 +56.3%
Contains more Vitamin B6Vitamin B6 +276.7%
Contains more FolateFolate +300%
Contains more Vitamin EVitamin E +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +168%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1500%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Semolina Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Sodium 2mg 1013mg 44%
Manganese 1.035mg 0.026mg 44%
Starch 68.29g 28%
Saturated fat 0.294g 5.977g 26%
Vitamin B6 0.452mg 0.12mg 26%
Fats 1.03g 17.34g 25%
Carbs 80.89g 11.94g 23%
Vitamin B3 5.048mg 1.73mg 21%
Selenium 19.9µg 9.7µg 19%
Monounsaturated fat 0.258g 7.584g 18%
Copper 0.284mg 0.13mg 17%
Polyunsaturated fat 0.322g 2.565g 15%
Phosphorus 153mg 59mg 13%
Cholesterol 0mg 38mg 13%
Vitamin E 0.03mg 1.74mg 11%
Choline 62.3mg 11%
Calories 374kcal 235kcal 7%
Calcium 71mg 12mg 6%
Fiber 1.8g 0.2g 6%
Vitamin B2 0.05mg 0.134mg 6%
Vitamin B5 0.672mg 0.43mg 5%
Magnesium 27mg 8mg 5%
Vitamin B1 0.224mg 0.172mg 4%
Vitamin D 0IU 22IU 3%
Vitamin A 26µg 3%
Vitamin D 0µg 0.6µg 3%
Potassium 174mg 110mg 2%
Folate 8µg 2µg 2%
Iron 0.74mg 0.79mg 1%
Vitamin K 0.1µg 1.6µg 1%
Protein 7.51g 7.66g 0%
Net carbs 79.09g 11.74g N/A
Sugar 0.33g 0g N/A
Zinc 1.02mg 1.02mg 0%
Tryptophan 0.103mg 0.082mg 0%
Threonine 0.271mg 0.334mg 0%
Isoleucine 0.339mg 0.334mg 0%
Leucine 0.656mg 0.6mg 0%
Lysine 0.215mg 0.663mg 0%
Methionine 0.183mg 0.196mg 0%
Phenylalanine 0.398mg 0.301mg 0%
Valine 0.47mg 0.356mg 0%
Histidine 0.185mg 0.279mg 0%
Fructose 0.02g 0%

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
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more CarbsCarbs +577.5%
Contains more FatsFats +1583.5%
Contains more WaterWater +511.4%
Contains more OtherOther +291.5%
~equal in Protein ~7.66g

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +2839.5%
Contains more Poly. FatPolyunsaturated fat +696.6%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.