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  6. Semolina vs. Tortilla

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.

Infographic

Semolina vs Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
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%
~equal in Calcium ~70mg
~equal in Phosphorus ~146mg

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Tortilla 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

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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
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
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
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
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

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.