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  6. Semolina vs. Tofu yogurt

Semolina vs. Tofu yogurt — In-Depth Nutrition Comparison

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Important differences between semolina and tofu yogurt

  • Tofu yogurt has less vitamin B6, vitamin B3, copper, phosphorus, vitamin B1, selenium, zinc, and fiber.
  • Semolina's daily need coverage for vitamin B6 is 33% more.
  • Semolina has 21 times more vitamin B3 than tofu yogurt. Semolina has 5.048mg of vitamin B3, while tofu yogurt has 0.24mg.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Tofu yogurt.

Infographic

Semolina vs Tofu yogurt 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 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more PotassiumPotassium +270.2%
Contains more CopperCopper +278.7%
Contains more ZincZinc +229%
Contains more PhosphorusPhosphorus +302.6%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +53.1%
Contains more MagnesiumMagnesium +48.1%
Contains more CalciumCalcium +66.2%
Contains more IronIron +43.2%

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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin B1Vitamin B1 +273.3%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +2003.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2160%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +933.3%
Contains more Vitamin KVitamin K +3400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Tofu yogurt DV% diff.
Manganese 1.035mg 45%
Vitamin B6 0.452mg 0.02mg 33%
Vitamin B3 5.048mg 0.24mg 30%
Starch 68.29g 28%
Copper 0.284mg 0.075mg 23%
Carbs 80.89g 15.96g 22%
Phosphorus 153mg 38mg 16%
Calories 374kcal 94kcal 14%
Vitamin B1 0.224mg 0.06mg 14%
Selenium 19.9µg 13µg 13%
Vitamin B5 0.672mg 13%
Choline 48.4mg 9%
Protein 7.51g 3.5g 8%
Fiber 1.8g 0.2g 6%
Zinc 1.02mg 0.31mg 6%
Calcium 71mg 118mg 5%
Polyunsaturated fat 0.322g 1.017g 5%
Iron 0.74mg 1.06mg 4%
Potassium 174mg 47mg 4%
Vitamin K 0.1µg 3.5µg 3%
Magnesium 27mg 40mg 3%
Vitamin C 0mg 2.5mg 3%
Vitamin E 0.03mg 0.31mg 2%
Vitamin B2 0.05mg 0.02mg 2%
Folate 8µg 6µg 1%
Fats 1.03g 1.8g 1%
Sodium 2mg 35mg 1%
Net carbs 79.09g 15.76g N/A
Sugar 0.33g 1.24g N/A
Vitamin A 2µg 0%
Saturated fat 0.294g 0.259g 0%
Monounsaturated fat 0.258g 0.4g 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%
Fructose 0.02g 0%

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
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +114.6%
Contains more CarbsCarbs +406.8%
Contains more FatsFats +74.8%
Contains more WaterWater +686%
Contains more OtherOther +74.6%

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
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains less Sat. FatSaturated fat -11.9%
Contains more Mono. FatMonounsaturated fat +55%
Contains more Poly. FatPolyunsaturated fat +215.8%

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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. Tofu yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.