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Semolina vs. Sunflower oil — In-Depth Nutrition Comparison

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Differences between semolina and sunflower oil

  • Semolina has more manganese, selenium, vitamin B6, copper, vitamin B3, phosphorus, vitamin B1, and vitamin B5, while sunflower oil has more vitamin E.
  • Sunflower oil's daily need coverage for vitamin E is 274% higher.
  • The amount of saturated fat in semolina is lower.
  • Sunflower oil has a lower glycemic index. The glycemic index of sunflower oil is 0, while the glycemic index of semolina is 54.

The food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Semolina vs Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +136833.3%
Contains more Vitamin KVitamin K +5300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +9608.7%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +17807%
Contains more Poly. FatPolyunsaturated fat +11204.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Sunflower oil DV% diff.
Vitamin E 0.03mg 41.08mg 274%
Polyunsaturated fat 0.322g 36.4g 241%
Fats 1.03g 100g 152%
Monounsaturated fat 0.258g 46.2g 115%
Saturated fat 0.294g 13g 58%
Manganese 1.035mg 0mg 45%
Selenium 19.9µg 0µg 36%
Vitamin B6 0.452mg 0mg 35%
Vitamin B3 5.048mg 0mg 32%
Copper 0.284mg 0mg 32%
Starch 68.29g 28%
Carbs 80.89g 0g 27%
Calories 374kcal 884kcal 26%
Phosphorus 153mg 0mg 22%
Vitamin B1 0.224mg 0mg 19%
Protein 7.51g 0g 15%
Vitamin B5 0.672mg 0mg 13%
Iron 0.74mg 0mg 9%
Zinc 1.02mg 0mg 9%
Fiber 1.8g 0g 7%
Calcium 71mg 0mg 7%
Magnesium 27mg 0mg 6%
Potassium 174mg 0mg 5%
Vitamin B2 0.05mg 0mg 4%
Vitamin K 0.1µg 5.4µg 4%
Folate 8µg 0µg 2%
Net carbs 79.09g 0g N/A
Sugar 0.33g 0g N/A
Sodium 2mg 0mg 0%
Tryptophan 0.103mg 0mg 0%
Threonine 0.271mg 0mg 0%
Isoleucine 0.339mg 0mg 0%
Leucine 0.656mg 0mg 0%
Lysine 0.215mg 0mg 0%
Methionine 0.183mg 0mg 0%
Phenylalanine 0.398mg 0mg 0%
Valine 0.47mg 0mg 0%
Histidine 0.185mg 0mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Sunflower oil
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
64%
Sunflower oil
Minerals Daily Need Coverage Score
52%
Semolina
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 54)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 12.706g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.1)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
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)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.