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Semolina vs. Maple syrup — In-Depth Nutrition Comparison

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How are semolina and maple syrup different?

  • Semolina is higher in selenium, vitamin B6, vitamin B3, copper, phosphorus, vitamin B1, vitamin B5, and iron; however, maple syrup is richer in vitamin B2 and manganese.
  • Daily need coverage for vitamin B2 for maple syrup is 94% higher.
  • Semolina contains 226 times more vitamin B6 than maple syrup. While semolina contains 0.452mg of vitamin B6, maple syrup contains only 0.002mg.

Rice, white, long-grain, parboiled, unenriched, dry and Syrups, maple are the varieties used in this article.

Infographic

Semolina vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +28.6%
Contains more IronIron +572.7%
Contains more CopperCopper +1477.8%
Contains more PhosphorusPhosphorus +7550%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +3216.7%
Contains more CalciumCalcium +43.7%
Contains more PotassiumPotassium +21.8%
Contains more ZincZinc +44.1%
Contains more ManganeseManganese +181%

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% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +239.4%
Contains more Vitamin B3Vitamin B3 +6132.1%
Contains more Vitamin B5Vitamin B5 +1766.7%
Contains more Vitamin B6Vitamin B6 +22500%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +2440%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +18675%
Contains more FatsFats +1616.7%
Contains more CarbsCarbs +20.7%
Contains more OtherOther +51.1%
Contains more WaterWater +228.5%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +2245.5%
Contains more Poly. FatPolyunsaturated fat +1794.1%
Contains less Sat. FatSaturated fat -97.6%

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
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +27671.4%
Contains more GlucoseGlucose +1354.5%
Contains more FructoseFructose +2500%
~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 Maple syrup
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Semolina Maple syrup DV% diff.
Vitamin B2 0.05mg 1.27mg 94%
Manganese 1.035mg 2.908mg 81%
Vitamin B6 0.452mg 0.002mg 35%
Selenium 19.9µg 0.6µg 35%
Vitamin B3 5.048mg 0.081mg 31%
Copper 0.284mg 0.018mg 30%
Starch 68.29g 28%
Phosphorus 153mg 2mg 22%
Protein 7.51g 0.04g 15%
Vitamin B5 0.672mg 0.036mg 13%
Vitamin B1 0.224mg 0.066mg 13%
Iron 0.74mg 0.11mg 8%
Fiber 1.8g 0g 7%
Calories 374kcal 260kcal 6%
Carbs 80.89g 67.04g 5%
Zinc 1.02mg 1.47mg 4%
Calcium 71mg 102mg 3%
Polyunsaturated fat 0.322g 0.017g 2%
Folate 8µg 0µg 2%
Monounsaturated fat 0.258g 0.011g 1%
Fats 1.03g 0.06g 1%
Saturated fat 0.294g 0.007g 1%
Fructose 0.02g 0.52g 1%
Potassium 174mg 212mg 1%
Magnesium 27mg 21mg 1%
Net carbs 79.09g 67.04g N/A
Sugar 0.33g 60.46g N/A
Sodium 2mg 12mg 0%
Vitamin E 0.03mg 0mg 0%
Vitamin K 0.1µg 0µg 0%
Choline 1.6mg 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 Maple syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
24%
Maple syrup
Minerals Daily Need Coverage Score
52%
Semolina
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 60.13g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 10mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $2.6)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.287g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (54)
Which food is richer in minerals?
?
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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.