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Semolina vs. Tomato paste — In-Depth Nutrition Comparison

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Important differences between semolina and tomato paste

  • Semolina has more manganese, selenium, vitamin B6, vitamin B1, and vitamin B3; however, tomato paste has more vitamin A, vitamin E, iron, potassium, and vitamin C.
  • Semolina's daily need coverage for manganese is 32% more.
  • Semolina has 4 times more selenium than tomato paste. Semolina has 19.9µg of selenium, while tomato paste has 5.3µg.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Tomato products, canned, paste, without salt added.

Infographic

Semolina vs Tomato paste infographic
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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.
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more CalciumCalcium +97.2%
Contains more ZincZinc +61.9%
Contains more PhosphorusPhosphorus +84.3%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +242.7%
Contains more SeleniumSelenium +275.5%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +482.8%
Contains more IronIron +302.7%
Contains more CopperCopper +28.5%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +273.3%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin B5Vitamin B5 +373.2%
Contains more Vitamin B6Vitamin B6 +109.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14233.3%
Contains more Vitamin B2Vitamin B2 +206%
Contains more Vitamin KVitamin K +11300%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +73.8%
Contains more FatsFats +119.1%
Contains more CarbsCarbs +327.8%
Contains more WaterWater +645.4%
Contains more OtherOther +294.4%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +285.1%
Contains more Poly. FatPolyunsaturated fat +101.3%
Contains less Sat. FatSaturated fat -66%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 2% 46% 47% 2%
Starch: 0.22 g
Sucrose: 0.3 g
Glucose: 5.75 g
Fructose: 5.85 g
Lactose: 0 g
Maltose: 0.28 g
Galactose: 0 g
Contains more StarchStarch +30940.9%
Contains more SucroseSucrose +42.9%
Contains more GlucoseGlucose +5127.3%
Contains more FructoseFructose +29150%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Tomato paste DV% diff.
Manganese 1.035mg 0.302mg 32%
Starch 68.29g 0.22g 28%
Vitamin E 0.03mg 4.3mg 28%
Iron 0.74mg 2.98mg 28%
Selenium 19.9µg 5.3µg 27%
Potassium 174mg 1014mg 25%
Vitamin C 0mg 21.9mg 24%
Carbs 80.89g 18.91g 21%
Vitamin B6 0.452mg 0.216mg 18%
Calories 374kcal 82kcal 15%
Vitamin B1 0.224mg 0.06mg 14%
Vitamin B3 5.048mg 3.076mg 12%
Vitamin B5 0.672mg 0.142mg 11%
Phosphorus 153mg 83mg 10%
Fiber 1.8g 4.1g 9%
Copper 0.284mg 0.365mg 9%
Vitamin K 0.1µg 11.4µg 9%
Vitamin A 76µg 8%
Vitamin B2 0.05mg 0.153mg 8%
Choline 38.5mg 7%
Fructose 0.02g 5.85g 7%
Protein 7.51g 4.32g 6%
Zinc 1.02mg 0.63mg 4%
Calcium 71mg 36mg 4%
Magnesium 27mg 42mg 4%
Sodium 2mg 59mg 2%
Polyunsaturated fat 0.322g 0.16g 1%
Folate 8µg 12µg 1%
Fats 1.03g 0.47g 1%
Saturated fat 0.294g 0.1g 1%
Net carbs 79.09g 14.81g N/A
Sugar 0.33g 12.18g N/A
Monounsaturated fat 0.258g 0.067g 0%
Tryptophan 0.103mg 0.031mg 0%
Threonine 0.271mg 0.133mg 0%
Isoleucine 0.339mg 0.089mg 0%
Leucine 0.656mg 0.124mg 0%
Lysine 0.215mg 0.134mg 0%
Methionine 0.183mg 0.027mg 0%
Phenylalanine 0.398mg 0.13mg 0%
Valine 0.47mg 0.088mg 0%
Histidine 0.185mg 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Tomato paste
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Semolina
31%
Tomato paste
Minerals Daily Need Coverage Score
52%
Semolina
49%
Tomato paste

Comparison summary

Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.194g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 9)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $1.4)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 11.85g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 57mg)
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.

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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.