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.
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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 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.
| 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% |
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:
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
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
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% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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%
6%
Minerals Daily Need Coverage Score
52%
23%
Comparison summary
Which food is lower in Saturated fat?
Tofu yogurt is lower in Saturated fat (difference - 0.035g)
Which food is lower in glycemic index?
Tofu yogurt is lower in glycemic index (difference - 54)
Which food is cheaper?
Tofu yogurt is cheaper (difference - $1.4)
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 33mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.