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Semolina vs. Agave nectar — In-Depth Nutrition Comparison

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How are semolina and agave nectar different?

  • Semolina is richer in manganese, selenium, copper, vitamin B3, phosphorus, vitamin B6, and zinc, while agave nectar is higher in vitamin C, vitamin K, and vitamin B2.
  • Semolina covers your daily need for manganese, 45% more than agave nectar.
  • Semolina contains 153 times more phosphorus than agave nectar. Semolina contains 153mg of phosphorus, while agave nectar contains 1mg.
  • Semolina has a higher glycemic index (54) than agave nectar (13).

Rice, white, long-grain, parboiled, unenriched, dry and Sweetener, syrup, agave types were used in this article.

Infographic

Semolina vs Agave nectar 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 0.71% 0.3% 0.35% 3.4% 3% 0.27% 0.43% 0.52% 0.65% 9.3%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +7000%
Contains more PotassiumPotassium +4250%
Contains more IronIron +722.2%
Contains more CopperCopper +3055.6%
Contains more ZincZinc +10100%
Contains more PhosphorusPhosphorus +15200%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +20600%
Contains more SeleniumSelenium +1070.6%

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 57% 2.7% 20% 0% 31% 38% 13% 0% 54% 0% 56% 23% 7.3%
Contains more Vitamin B1Vitamin B1 +83.6%
Contains more Vitamin B3Vitamin B3 +632.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +93.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3166.7%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin KVitamin K +22400%
Contains more FolateFolate +275%
~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
76% 23%
Protein: 0.09 g
Fats: 0.45 g
Carbs: 76.37 g
Water: 22.94 g
Other: 0.15 g
Contains more ProteinProtein +8244.4%
Contains more FatsFats +128.9%
Contains more OtherOther +373.3%
Contains more WaterWater +132.7%
~equal in Carbs ~76.37g

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
18% 82%
Starch: 0 g
Sucrose: 0 g
Glucose: 12.43 g
Fructose: 55.6 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +11200%
Contains more FructoseFructose +277900%
~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 Agave nectar
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Agave nectar DV% diff.
Fructose 0.02g 55.6g 69%
Manganese 1.035mg 0.005mg 45%
Selenium 19.9µg 1.7µg 33%
Copper 0.284mg 0.009mg 31%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.689mg 27%
Phosphorus 153mg 1mg 22%
Vitamin K 0.1µg 22.5µg 19%
Vitamin C 0mg 17mg 19%
Vitamin B6 0.452mg 0.234mg 17%
Protein 7.51g 0.09g 15%
Vitamin B5 0.672mg 13%
Vitamin B2 0.05mg 0.165mg 9%
Vitamin B1 0.224mg 0.122mg 9%
Zinc 1.02mg 0.01mg 9%
Iron 0.74mg 0.09mg 8%
Calcium 71mg 1mg 7%
Fiber 1.8g 0.2g 6%
Folate 8µg 30µg 6%
Vitamin E 0.03mg 0.98mg 6%
Magnesium 27mg 1mg 6%
Potassium 174mg 4mg 5%
Calories 374kcal 310kcal 3%
Choline 13.3mg 2%
Polyunsaturated fat 0.322g 0g 2%
Carbs 80.89g 76.37g 2%
Fats 1.03g 0.45g 1%
Vitamin A 8µg 1%
Saturated fat 0.294g 0g 1%
Monounsaturated fat 0.258g 0g 1%
Net carbs 79.09g 76.17g N/A
Sugar 0.33g 68.03g N/A
Sodium 2mg 4mg 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Agave nectar
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
23%
Agave nectar
Minerals Daily Need Coverage Score
52%
Semolina
2%
Agave nectar

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 67.7g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 2mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Saturated fat?
Agave nectar
Agave nectar is lower in Saturated fat (difference - 0.294g)
Which food is lower in glycemic index?
Agave nectar
Agave nectar is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Agave nectar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170277/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.