Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Semolina vs. Sweet potato — In-Depth Nutrition Comparison

Compare

Summary of differences between semolina and sweet potato

  • Semolina has more selenium, manganese, vitamin B3, vitamin B6, phosphorus, copper, vitamin B1, and zinc; however, sweet potato is higher in vitamin A.
  • Sweet potato covers your daily need for vitamin A, 284% more than semolina.
  • Semolina has 33 times more selenium than sweet potato. While semolina has 19.9µg of selenium, sweet potato has only 0.6µg.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Sweet potato, raw, unprepared.

Infographic

Semolina vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +136.7%
Contains more IronIron +21.3%
Contains more CopperCopper +88.1%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +225.5%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +301.2%
Contains more SeleniumSelenium +3216.7%
Contains more PotassiumPotassium +93.7%
~equal in Magnesium ~25mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +187.2%
Contains more Vitamin B3Vitamin B3 +806.3%
Contains more Vitamin B6Vitamin B6 +116.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +766.7%
Contains more Vitamin B2Vitamin B2 +22%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +378.3%
Contains more FatsFats +1960%
Contains more CarbsCarbs +302%
Contains more WaterWater +683.8%
Contains more OtherOther +38%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +25700%
Contains more Poly. FatPolyunsaturated fat +2200%
Contains less Sat. FatSaturated fat -93.9%

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +439.8%
Contains more SucroseSucrose +1100%
Contains more GlucoseGlucose +772.7%
Contains more FructoseFructose +3400%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Sweet potato DV% diff.
Vitamin A 709µg 79%
Selenium 19.9µg 0.6µg 35%
Manganese 1.035mg 0.258mg 34%
Vitamin B3 5.048mg 0.557mg 28%
Starch 68.29g 12.65g 23%
Carbs 80.89g 20.12g 20%
Vitamin B6 0.452mg 0.209mg 19%
Copper 0.284mg 0.151mg 15%
Phosphorus 153mg 47mg 15%
Calories 374kcal 86kcal 14%
Protein 7.51g 1.57g 12%
Vitamin B1 0.224mg 0.078mg 12%
Zinc 1.02mg 0.3mg 7%
Fiber 1.8g 3g 5%
Potassium 174mg 337mg 5%
Calcium 71mg 30mg 4%
Vitamin C 0mg 2.4mg 3%
Vitamin B5 0.672mg 0.8mg 3%
Polyunsaturated fat 0.322g 0.014g 2%
Iron 0.74mg 0.61mg 2%
Sodium 2mg 55mg 2%
Vitamin E 0.03mg 0.26mg 2%
Choline 12.3mg 2%
Fats 1.03g 0.05g 2%
Monounsaturated fat 0.258g 0.001g 1%
Saturated fat 0.294g 0.018g 1%
Folate 8µg 11µg 1%
Vitamin K 0.1µg 1.8µg 1%
Vitamin B2 0.05mg 0.061mg 1%
Fructose 0.02g 0.7g 1%
Net carbs 79.09g 17.12g N/A
Magnesium 27mg 25mg 0%
Sugar 0.33g 4.18g N/A
Tryptophan 0.103mg 0.031mg 0%
Threonine 0.271mg 0.083mg 0%
Isoleucine 0.339mg 0.055mg 0%
Leucine 0.656mg 0.092mg 0%
Lysine 0.215mg 0.066mg 0%
Methionine 0.183mg 0.029mg 0%
Phenylalanine 0.398mg 0.089mg 0%
Valine 0.47mg 0.086mg 0%
Histidine 0.185mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Sweet potato
Minerals Daily Need Coverage Score
52%
Semolina
20%
Sweet potato

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.276g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.2)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.