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, fats, phosphorus, magnesium, vitamin B6, selenium, iron, and folate.
- 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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% | |
| Protein | 7.51g | 20.78g | 27% |
| Fiber | 1.8g | 8.6g | 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% |
| Protein per 100 calories | 2g | 3.6g | N/A |
| Calories per 10 g protein | 498kcal | 281kcal | N/A |
| Weight per 100 calories | 27g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 2 | 9.4 | N/A |
| 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
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
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% |
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
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
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:
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
