Semolina vs. Taco salad — In-Depth Nutrition Comparison
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How are semolina and taco salad different?
- Semolina is higher in manganese, selenium, vitamin B6, vitamin B3, copper, vitamin B1, and phosphorus; however, taco salad is richer in vitamin B12.
- Daily need coverage for manganese for semolina is 38% higher.
- Semolina contains 9 times more selenium than taco salad. While semolina contains 19.9µg of selenium, taco salad contains only 2.2µg.
- Semolina has less saturated fat.
Rice, white, long-grain, parboiled, unenriched, dry and Fast foods, taco salad are the varieties used in this article.
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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.
| Contains more CopperCopper | +151.3% |
| Contains more PhosphorusPhosphorus | +112.5% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +519.8% |
| Contains more SeleniumSelenium | +804.5% |
| Contains more CalciumCalcium | +36.6% |
| Contains more PotassiumPotassium | +20.7% |
| Contains more IronIron | +55.4% |
| Contains more ZincZinc | +33.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +348% |
| Contains more Vitamin B3Vitamin B3 | +307.1% |
| Contains more Vitamin B6Vitamin B6 | +310.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +260% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +425% |
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:
6.68 g
Fats:
7.46 g
Carbs:
11.91 g
Water:
72.35 g
Other:
1.6 g
| Contains more ProteinProtein | +12.4% |
| Contains more CarbsCarbs | +579.2% |
| Contains more FatsFats | +624.3% |
| Contains more WaterWater | +633.8% |
| Contains more OtherOther | +125.4% |
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
3.446 g
Monounsaturated fat:
Mono. Fat
2.606 g
Polyunsaturated fat:
Poly. Fat
0.883 g
| Contains less Sat. FatSaturated fat | -91.5% |
| Contains more Mono. FatMonounsaturated fat | +910.1% |
| Contains more Poly. FatPolyunsaturated fat | +174.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.035mg | 0.167mg | 38% |
| Selenium | 19.9µg | 2.2µg | 32% |
| Starch | 68.29g | 28% | |
| Vitamin B6 | 0.452mg | 0.11mg | 26% |
| Vitamin B3 | 5.048mg | 1.24mg | 24% |
| Carbs | 80.89g | 11.91g | 23% |
| Copper | 0.284mg | 0.113mg | 19% |
| Sodium | 2mg | 385mg | 17% |
| Vitamin B1 | 0.224mg | 0.05mg | 15% |
| Saturated fat | 0.294g | 3.446g | 14% |
| Vitamin B12 | 0µg | 0.32µg | 13% |
| Phosphorus | 153mg | 72mg | 12% |
| Calories | 374kcal | 141kcal | 12% |
| Fats | 1.03g | 7.46g | 10% |
| Vitamin B2 | 0.05mg | 0.18mg | 10% |
| Folate | 8µg | 42µg | 9% |
| Cholesterol | 0mg | 22mg | 7% |
| Fiber | 1.8g | 7% | |
| Monounsaturated fat | 0.258g | 2.606g | 6% |
| Iron | 0.74mg | 1.15mg | 5% |
| Polyunsaturated fat | 0.322g | 0.883g | 4% |
| Choline | 23.3mg | 4% | |
| Calcium | 71mg | 97mg | 3% |
| Zinc | 1.02mg | 1.36mg | 3% |
| Protein | 7.51g | 6.68g | 2% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Potassium | 174mg | 210mg | 1% |
| Net carbs | 79.09g | 11.91g | N/A |
| Magnesium | 27mg | 26mg | 0% |
| Sugar | 0.33g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin B5 | 0.672mg | 0.68mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.103mg | 0.075mg | 0% |
| Threonine | 0.271mg | 0.254mg | 0% |
| Isoleucine | 0.339mg | 0.311mg | 0% |
| Leucine | 0.656mg | 0.549mg | 0% |
| Lysine | 0.215mg | 0.486mg | 0% |
| Methionine | 0.183mg | 0.145mg | 0% |
| Phenylalanine | 0.398mg | 0.277mg | 0% |
| Valine | 0.47mg | 0.343mg | 0% |
| Histidine | 0.185mg | 0.201mg | 0% |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
52%
30%
Comparison summary
Which food is lower in Sugar?
Taco salad is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Taco salad is lower in glycemic index (difference - 54)
Which food is cheaper?
Taco salad is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Semolina is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 383mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 3.152g)
Which food is richer in minerals?
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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.
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.