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  6. Semolina vs. Taro

Semolina vs. Taro — In-Depth Nutrition Comparison

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The main differences between Semolina and Taro

  • Semolina is richer in Selenium, Manganese, Vitamin B3, Vitamin B6, Copper, Vitamin B1, and Phosphorus, yet Taro is richer in Vitamin E , Potassium, and Fiber.
  • Daily need coverage for Selenium from Semolina is 35% higher.
  • Semolina contains 8 times more Vitamin B3 than Taro. Semolina contains 5.048mg of Vitamin B3, while Taro contains 0.6mg.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Taro, raw.

Infographic

Semolina vs Taro 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.
Semolina
Semolina
8
:
2
Taro
Taro
Contains more Calcium +65.1%
Contains more Iron +34.5%
Contains more Phosphorus +82.1%
Contains less Sodium -81.8%
Contains more Zinc +343.5%
Contains more Copper +65.1%
Contains more Manganese +170.2%
Contains more Selenium +2742.9%
Contains more Magnesium +22.2%
Contains more Potassium +239.7%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Contains more Calcium +65.1%
Contains more Iron +34.5%
Contains more Phosphorus +82.1%
Contains less Sodium -81.8%
Contains more Zinc +343.5%
Contains more Copper +65.1%
Contains more Manganese +170.2%
Contains more Selenium +2742.9%
Contains more Magnesium +22.2%
Contains more Potassium +239.7%

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.
Semolina
Semolina
5
:
5
Taro
Taro
Contains more Vitamin B1 +135.8%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +741.3%
Contains more Vitamin B5 +121.8%
Contains more Vitamin B6 +59.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +7833.3%
Contains more Vitamin C +∞%
Contains more Folate +175%
Contains more Vitamin K +900%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Taro
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Contains more Vitamin B1 +135.8%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +741.3%
Contains more Vitamin B5 +121.8%
Contains more Vitamin B6 +59.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +7833.3%
Contains more Vitamin C +∞%
Contains more Folate +175%
Contains more Vitamin K +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
3
:
2
Taro
Taro
Contains more Protein +400.7%
Contains more Fats +415%
Contains more Carbs +205.7%
Contains more Water +616.4%
Contains more Other +69%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more Protein +400.7%
Contains more Fats +415%
Contains more Carbs +205.7%
Contains more Water +616.4%
Contains more Other +69%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Taro
Taro
Contains more Monounsaturated Fat +1512.5%
Contains more Polyunsaturated fat +288%
Contains less Saturated Fat -86.1%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +1512.5%
Contains more Polyunsaturated fat +288%
Contains less Saturated Fat -86.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Taro Opinion
Net carbs 79.09g 22.36g Semolina
Protein 7.51g 1.5g Semolina
Fats 1.03g 0.2g Semolina
Carbs 80.89g 26.46g Semolina
Calories 374kcal 112kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 0.4g Semolina
Fiber 1.8g 4.1g Taro
Calcium 71mg 43mg Semolina
Iron 0.74mg 0.55mg Semolina
Magnesium 27mg 33mg Taro
Phosphorus 153mg 84mg Semolina
Potassium 174mg 591mg Taro
Sodium 2mg 11mg Semolina
Zinc 1.02mg 0.23mg Semolina
Copper 0.284mg 0.172mg Semolina
Manganese 1.035mg 0.383mg Semolina
Selenium 19.9µg 0.7µg Semolina
Vitamin A 0IU 76IU Taro
Vitamin A RAE 4µg Taro
Vitamin E 0.03mg 2.38mg Taro
Vitamin C 0mg 4.5mg Taro
Vitamin B1 0.224mg 0.095mg Semolina
Vitamin B2 0.05mg 0.025mg Semolina
Vitamin B3 5.048mg 0.6mg Semolina
Vitamin B5 0.672mg 0.303mg Semolina
Vitamin B6 0.452mg 0.283mg Semolina
Folate 8µg 22µg Taro
Vitamin K 0.1µg 1µg Taro
Tryptophan 0.103mg 0.023mg Semolina
Threonine 0.271mg 0.069mg Semolina
Isoleucine 0.339mg 0.054mg Semolina
Leucine 0.656mg 0.111mg Semolina
Lysine 0.215mg 0.067mg Semolina
Methionine 0.183mg 0.02mg Semolina
Phenylalanine 0.398mg 0.082mg Semolina
Valine 0.47mg 0.082mg Semolina
Histidine 0.185mg 0.034mg Semolina
Saturated Fat 0.294g 0.041g Taro
Monounsaturated Fat 0.258g 0.016g Semolina
Polyunsaturated fat 0.322g 0.083g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Taro
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Semolina
18%
Taro
Minerals Daily Need Coverage Score
52%
Semolina
26%
Taro

Comparison summary

Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.253g)
Which food is cheaper?
Taro
Taro is cheaper (difference - $1.4)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 9mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (54)
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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.