Semolina vs. Tortilla — In-Depth Nutrition Comparison
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How are semolina and tortilla different?
- Semolina is higher in manganese, vitamin B6, copper, vitamin B5, zinc, and selenium; however, tortilla is richer in iron, folate, and vitamin B1.
- Daily need coverage for iron for tortilla is 38% higher.
- Semolina contains 8 times more vitamin B6 than tortilla. While semolina contains 0.452mg of vitamin B6, tortilla contains only 0.06mg.
- Semolina has less sodium.
Rice, white, long-grain, parboiled, unenriched, dry and Tortilla, includes plain and from mutton sandwich (Navajo) are the varieties used in this article.
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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 MagnesiumMagnesium | +42.1% |
| Contains more PotassiumPotassium | +65.7% |
| Contains more CopperCopper | +178.4% |
| Contains more ZincZinc | +218.8% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +286.2% |
| Contains more SeleniumSelenium | +19.9% |
| Contains more IronIron | +414.9% |
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 B3Vitamin B3 | +22.4% |
| Contains more Vitamin B5Vitamin B5 | +295.3% |
| Contains more Vitamin B6Vitamin B6 | +653.3% |
| Contains more Vitamin EVitamin E | +533.3% |
| Contains more Vitamin B1Vitamin B1 | +65.2% |
| Contains more Vitamin B2Vitamin B2 | +128% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +1125% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +62% |
| Contains more WaterWater | +305.3% |
| Contains more OtherOther | +163.4% |
~equal in
Protein
~7.28g
~equal in
Fats
~0.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +39.5% |
| Contains more Poly. FatPolyunsaturated fat | +21.4% |
~equal in
Saturated fat
~0.296g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +58.7% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +36.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0.22g
~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.
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| Lower in Cholesterol |
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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 Saturated fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.74mg | 3.81mg | 38% |
| Manganese | 1.035mg | 0.268mg | 33% |
| Vitamin B6 | 0.452mg | 0.06mg | 30% |
| Folate | 8µg | 98µg | 23% |
| Sodium | 2mg | 482mg | 21% |
| Copper | 0.284mg | 0.102mg | 20% |
| Vitamin B1 | 0.224mg | 0.37mg | 12% |
| Carbs | 80.89g | 49.94g | 10% |
| Vitamin B5 | 0.672mg | 0.17mg | 10% |
| Starch | 68.29g | 43.02g | 10% |
| Calories | 374kcal | 237kcal | 7% |
| Vitamin B3 | 5.048mg | 4.125mg | 6% |
| Selenium | 19.9µg | 16.6µg | 6% |
| Zinc | 1.02mg | 0.32mg | 6% |
| Vitamin B2 | 0.05mg | 0.114mg | 5% |
| Fiber | 1.8g | 2.4g | 2% |
| Potassium | 174mg | 105mg | 2% |
| Magnesium | 27mg | 19mg | 2% |
| Phosphorus | 153mg | 146mg | 1% |
| Vitamin E | 0.03mg | 0.19mg | 1% |
| Protein | 7.51g | 7.28g | 0% |
| Fats | 1.03g | 0.95g | 0% |
| Net carbs | 79.09g | 47.54g | N/A |
| Calcium | 71mg | 70mg | 0% |
| Sugar | 0.33g | 2.75g | N/A |
| Vitamin K | 0.1µg | 0.4µg | 0% |
| Saturated fat | 0.294g | 0.296g | 0% |
| Monounsaturated fat | 0.258g | 0.185g | 0% |
| Polyunsaturated fat | 0.322g | 0.391g | 0% |
| Tryptophan | 0.103mg | 0.06mg | 0% |
| Threonine | 0.271mg | 0.182mg | 0% |
| Isoleucine | 0.339mg | 0.286mg | 0% |
| Leucine | 0.656mg | 0.53mg | 0% |
| Lysine | 0.215mg | 0.157mg | 0% |
| Methionine | 0.183mg | 0.122mg | 0% |
| Phenylalanine | 0.398mg | 0.375mg | 0% |
| Valine | 0.47mg | 0.326mg | 0% |
| Histidine | 0.185mg | 0.165mg | 0% |
| Fructose | 0.02g | 0g | 0% |
| Omega-3 - ALA | 0.019g | N/A |
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%
23%
Minerals Daily Need Coverage Score
52%
48%
Comparison summary
Which food is lower in Cholesterol?
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Tortilla is lower in glycemic index (difference - 2)
Which food is cheaper?
Tortilla is cheaper (difference - $1.4)
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 2.42g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 480mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 0.002g)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is richer in vitamins?
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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.