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  6. Semolina vs. Table salt

Semolina vs. Table salt — In-Depth Nutrition Comparison

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Summary of differences between semolina and table salt

  • Table salt has less manganese, selenium, vitamin B6, vitamin B3, copper, phosphorus, vitamin B1, vitamin B5, and zinc than semolina.
  • Table salt covers your daily need for sodium, 1685% more than semolina.
  • Semolina has less sodium.
  • The glycemic index of semolina is higher.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Salt, table.

Infographic

Semolina vs Table salt 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% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +195.8%
Contains more PotassiumPotassium +2075%
Contains more IronIron +124.2%
Contains more CopperCopper +846.7%
Contains more ZincZinc +920%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +935%
Contains more SeleniumSelenium +19800%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~0mg

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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +4830%
Contains more OtherOther +13956.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Table salt DV% diff.
Sodium 2mg 38758mg 1685%
Manganese 1.035mg 0.1mg 41%
Selenium 19.9µg 0.1µg 36%
Vitamin B6 0.452mg 0mg 35%
Vitamin B3 5.048mg 0mg 32%
Copper 0.284mg 0.03mg 28%
Starch 68.29g 28%
Carbs 80.89g 0g 27%
Phosphorus 153mg 0mg 22%
Calories 374kcal 0kcal 19%
Vitamin B1 0.224mg 0mg 19%
Protein 7.51g 0g 15%
Vitamin B5 0.672mg 0mg 13%
Zinc 1.02mg 0.1mg 8%
Fiber 1.8g 0g 7%
Magnesium 27mg 1mg 6%
Iron 0.74mg 0.33mg 5%
Potassium 174mg 8mg 5%
Calcium 71mg 24mg 5%
Vitamin B2 0.05mg 0mg 4%
Polyunsaturated fat 0.322g 0g 2%
Fats 1.03g 0g 2%
Folate 8µg 0µg 2%
Saturated fat 0.294g 0g 1%
Monounsaturated fat 0.258g 0g 1%
Net carbs 79.09g 0g N/A
Sugar 0.33g 0g N/A
Vitamin E 0.03mg 0mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.103mg 0mg 0%
Threonine 0.271mg 0mg 0%
Isoleucine 0.339mg 0mg 0%
Leucine 0.656mg 0mg 0%
Lysine 0.215mg 0mg 0%
Methionine 0.183mg 0mg 0%
Phenylalanine 0.398mg 0mg 0%
Valine 0.47mg 0mg 0%
Histidine 0.185mg 0mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Table salt
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
0%
Table salt
Minerals Daily Need Coverage Score
52%
Semolina
510%
Table salt

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 0.294g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 54)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $1.3)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 38756mg)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.