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Semolina vs. Tomato sauce — In-Depth Nutrition Comparison

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Summary of differences between semolina and tomato sauce

  • Semolina has more manganese, selenium, vitamin B6, vitamin B3, copper, phosphorus, and vitamin B1; however, tomato sauce is higher in vitamin E, vitamin A, and vitamin C.
  • Semolina covers your daily need for manganese, 40% more than tomato sauce.
  • Semolina has 33 times more selenium than tomato sauce. While semolina has 19.9µg of selenium, tomato sauce has only 0.6µg.
  • The glycemic index of semolina is higher.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Tomato sauce, canned, no salt added.

Infographic

Semolina vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +407.1%
Contains more CopperCopper +147%
Contains more ZincZinc +363.6%
Contains more PhosphorusPhosphorus +466.7%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +815.9%
Contains more SeleniumSelenium +3216.7%
Contains more PotassiumPotassium +70.7%
Contains more IronIron +29.7%

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.
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +833.3%
Contains more Vitamin B3Vitamin B3 +409.4%
Contains more Vitamin B5Vitamin B5 +117.5%
Contains more Vitamin B6Vitamin B6 +361.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4700%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +12.5%
~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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +525.8%
Contains more FatsFats +243.3%
Contains more CarbsCarbs +1423.4%
Contains more WaterWater +825.8%
Contains more OtherOther +169%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +486.4%
Contains more Poly. FatPolyunsaturated fat +166.1%
Contains less Sat. FatSaturated fat -86.1%

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% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +200%
Contains more GlucoseGlucose +1554.5%
Contains more FructoseFructose +8250%
~equal in Lactose ~0g
~equal in Maltose ~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 sauce
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Tomato sauce DV% diff.
Manganese 1.035mg 0.113mg 40%
Selenium 19.9µg 0.6µg 35%
Starch 68.29g 28%
Vitamin B6 0.452mg 0.098mg 27%
Vitamin B3 5.048mg 0.991mg 25%
Carbs 80.89g 5.31g 25%
Copper 0.284mg 0.115mg 19%
Calories 374kcal 24kcal 18%
Phosphorus 153mg 27mg 18%
Vitamin B1 0.224mg 0.024mg 17%
Protein 7.51g 1.2g 13%
Vitamin E 0.03mg 1.44mg 9%
Vitamin C 0mg 7mg 8%
Zinc 1.02mg 0.22mg 7%
Vitamin B5 0.672mg 0.309mg 7%
Calcium 71mg 14mg 6%
Potassium 174mg 297mg 4%
Iron 0.74mg 0.96mg 3%
Magnesium 27mg 15mg 3%
Fructose 0.02g 1.67g 2%
Choline 9.9mg 2%
Vitamin K 0.1µg 2.8µg 2%
Vitamin A 22µg 2%
Vitamin B2 0.05mg 0.065mg 1%
Monounsaturated fat 0.258g 0.044g 1%
Fats 1.03g 0.3g 1%
Fiber 1.8g 1.5g 1%
Polyunsaturated fat 0.322g 0.121g 1%
Saturated fat 0.294g 0.041g 1%
Net carbs 79.09g 3.81g N/A
Sugar 0.33g 3.56g N/A
Sodium 2mg 11mg 0%
Folate 8µg 9µg 0%
Tryptophan 0.103mg 0.009mg 0%
Threonine 0.271mg 0.037mg 0%
Isoleucine 0.339mg 0.025mg 0%
Leucine 0.656mg 0.034mg 0%
Lysine 0.215mg 0.037mg 0%
Methionine 0.183mg 0.008mg 0%
Phenylalanine 0.398mg 0.036mg 0%
Valine 0.47mg 0.025mg 0%
Histidine 0.185mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Tomato sauce
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
12%
Tomato sauce
Minerals Daily Need Coverage Score
52%
Semolina
15%
Tomato sauce

Comparison summary

Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 0.253g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 23)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $1.4)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 3.23g)
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 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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.