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  6. Semolina vs. Tart

Semolina vs. Tart — In-Depth Nutrition Comparison

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A recap on differences between Semolina and Tart

  • Semolina is higher in Copper, Selenium, Phosphorus, Vitamin B3, Zinc, and Vitamin B6, yet Tart is higher in Vitamin B2, Iron, and Folate.
  • Tart covers your daily Vitamin B2 needs 38% more than Semolina.
  • Semolina contains 4 times more Copper than Tart. While Semolina contains 0.284mg of Copper, Tart contains only 0.073mg.
  • The amount of Sodium in Semolina is lower.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Breakfast tart, low fat.

Infographic

Semolina vs Tart 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
Tart
Tart
Contains more Calcium +61.4%
Contains more Phosphorus +64.5%
Contains more Potassium +163.6%
Contains less Sodium -99.4%
Contains more Zinc +264.3%
Contains more Copper +289%
Contains more Selenium +54.3%
Contains more Iron +362.2%
Contains more Magnesium +63%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Tart
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 129% 32% 40% 6% 48% 8% 25% 0% 71%
Contains more Calcium +61.4%
Contains more Phosphorus +64.5%
Contains more Potassium +163.6%
Contains less Sodium -99.4%
Contains more Zinc +264.3%
Contains more Copper +289%
Contains more Selenium +54.3%
Contains more Iron +362.2%
Contains more Magnesium +63%

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
3
:
7
Tart
Tart
Contains more Vitamin B3 +32.8%
Contains more Vitamin B6 +18.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.2%
Contains more Vitamin B2 +998%
Contains more Folate +1150%
Contains more Vitamin K +300%
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%
Tart
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 11% 0% 13% 72% 127% 72% 0% 88% 75% 0% 1%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B6 +18.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.2%
Contains more Vitamin B2 +998%
Contains more Folate +1150%
Contains more Vitamin K +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
Tart
Tart
Contains more Protein +88.2%
Contains more Fats +481.6%
Contains more Water +22.1%
Contains more Other +66.2%
Equal in Carbs - 76.8
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Tart
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more Protein +88.2%
Contains more Fats +481.6%
Contains more Water +22.1%
Contains more Other +66.2%
Equal in Carbs - 76.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Tart
Tart
Contains less Saturated Fat -78.9%
Contains more Monounsaturated Fat +1193.8%
Contains more Polyunsaturated fat +172.7%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Tart
25% 60% 16%
Saturated Fat: 1.393 g
Monounsaturated Fat: 3.338 g
Polyunsaturated fat: 0.878 g
Contains less Saturated Fat -78.9%
Contains more Monounsaturated Fat +1193.8%
Contains more Polyunsaturated fat +172.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Tart Opinion
Net carbs 79.09g 75.3g Semolina
Protein 7.51g 3.99g Semolina
Fats 1.03g 5.99g Tart
Carbs 80.89g 76.8g Semolina
Calories 374kcal 372kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 4.87g Semolina
Fiber 1.8g 1.5g Semolina
Calcium 71mg 44mg Semolina
Iron 0.74mg 3.42mg Tart
Magnesium 27mg 44mg Tart
Phosphorus 153mg 93mg Semolina
Potassium 174mg 66mg Semolina
Sodium 2mg 361mg Semolina
Zinc 1.02mg 0.28mg Semolina
Copper 0.284mg 0.073mg Semolina
Manganese 1.035mg Semolina
Selenium 19.9µg 12.9µg Semolina
Vitamin A 0IU 950IU Tart
Vitamin A RAE 285µg Tart
Vitamin E 0.03mg 0.53mg Tart
Vitamin C 0mg 3.8mg Tart
Vitamin B1 0.224mg 0.285mg Tart
Vitamin B2 0.05mg 0.549mg Tart
Vitamin B3 5.048mg 3.8mg Semolina
Vitamin B5 0.672mg Semolina
Vitamin B6 0.452mg 0.38mg Semolina
Folate 8µg 100µg Tart
Vitamin K 0.1µg 0.4µg Tart
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Saturated Fat 0.294g 1.393g Semolina
Monounsaturated Fat 0.258g 3.338g Tart
Polyunsaturated fat 0.322g 0.878g Tart

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Tart
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Semolina
43%
Tart
Minerals Daily Need Coverage Score
52%
Semolina
37%
Tart

Comparison summary

Which food is lower in glycemic index?
Tart
Tart is lower in glycemic index (difference - 9)
Which food is cheaper?
Tart
Tart is cheaper (difference - $1.4)
Which food is richer in vitamins?
Tart
Tart is relatively richer in vitamins
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 4.54g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 359mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 1.099g)
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)

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.