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Semolina vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between semolina and sunflower seeds

  • Semolina has less vitamin E, copper, vitamin B1, phosphorus, magnesium, vitamin B6, selenium, iron, folate, and manganese.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • Semolina has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Seeds, sunflower seed kernels, dried.

Infographic

Semolina vs Sunflower seeds infographic
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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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +1103.7%
Contains more PotassiumPotassium +270.7%
Contains more IronIron +609.5%
Contains more CopperCopper +533.8%
Contains more ZincZinc +390.2%
Contains more PhosphorusPhosphorus +331.4%
Contains more ManganeseManganese +88.4%
Contains more SeleniumSelenium +166.3%
~equal in Calcium ~78mg

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +117133.3%
Contains more Vitamin B1Vitamin B1 +560.7%
Contains more Vitamin B2Vitamin B2 +610%
Contains more Vitamin B3Vitamin B3 +65.1%
Contains more Vitamin B5Vitamin B5 +68.2%
Contains more Vitamin B6Vitamin B6 +197.6%
Contains more FolateFolate +2737.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Sunflower seeds DV% diff.
Vitamin E 0.03mg 35.17mg 234%
Copper 0.284mg 1.8mg 168%
Polyunsaturated fat 0.322g 23.137g 152%
Vitamin B1 0.224mg 1.48mg 105%
Fats 1.03g 51.46g 78%
Phosphorus 153mg 660mg 72%
Magnesium 27mg 325mg 71%
Vitamin B6 0.452mg 1.345mg 69%
Selenium 19.9µg 53µg 60%
Iron 0.74mg 5.25mg 56%
Folate 8µg 227µg 55%
Monounsaturated fat 0.258g 18.528g 46%
Manganese 1.035mg 1.95mg 40%
Zinc 1.02mg 5mg 36%
Starch 68.29g 28%
Fiber 1.8g 8.6g 27%
Protein 7.51g 20.78g 27%
Vitamin B2 0.05mg 0.355mg 23%
Vitamin B3 5.048mg 8.335mg 21%
Carbs 80.89g 20g 20%
Saturated fat 0.294g 4.455g 19%
Potassium 174mg 645mg 14%
Calories 374kcal 584kcal 11%
Choline 55.1mg 10%
Vitamin B5 0.672mg 1.13mg 9%
Vitamin C 0mg 1.4mg 2%
Calcium 71mg 78mg 1%
Net carbs 79.09g 11.4g N/A
Sugar 0.33g 2.62g N/A
Sodium 2mg 9mg 0%
Vitamin A 3µg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.103mg 0.348mg 0%
Threonine 0.271mg 0.928mg 0%
Isoleucine 0.339mg 1.139mg 0%
Leucine 0.656mg 1.659mg 0%
Lysine 0.215mg 0.937mg 0%
Methionine 0.183mg 0.494mg 0%
Phenylalanine 0.398mg 1.169mg 0%
Valine 0.47mg 1.315mg 0%
Histidine 0.185mg 0.632mg 0%
Fructose 0.02g 0%
Omega-3 - EPA 0g 0.014g N/A

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +304.5%
Contains more WaterWater +108.5%
Contains more ProteinProtein +176.7%
Contains more FatsFats +4896.1%
Contains more OtherOther +326.8%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +7081.4%
Contains more Poly. FatPolyunsaturated fat +7085.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +1090.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.