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  6. Semolina vs. Tuna salad

Semolina vs. Tuna salad — In-Depth Nutrition Comparison

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The main differences between semolina and tuna salad

  • Semolina is richer in manganese, vitamin B6, vitamin B1, copper, vitamin B5, and fiber, yet tuna salad is richer in vitamin B12, selenium, and vitamin B3.
  • Daily need coverage for vitamin B12 for tuna salad is 50% higher.
  • Semolina contains less sodium.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Fish, tuna salad.

Infographic

Semolina vs Tuna salad 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% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +317.6%
Contains more CopperCopper +95.9%
Contains more ZincZinc +82.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2487.5%
Contains more IronIron +35.1%
Contains more PhosphorusPhosphorus +16.3%
Contains more SeleniumSelenium +107%
~equal in Potassium ~178mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +622.6%
Contains more Vitamin B5Vitamin B5 +158.5%
Contains more Vitamin B6Vitamin B6 +458%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +32.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~8µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Semolina Tuna salad DV% diff.
Vitamin B12 0µg 1.2µg 50%
Manganese 1.035mg 0.04mg 43%
Selenium 19.9µg 41.2µg 39%
Vitamin B6 0.452mg 0.081mg 29%
Starch 68.29g 28%
Polyunsaturated fat 0.322g 4.122g 25%
Carbs 80.89g 9.41g 24%
Protein 7.51g 16.04g 17%
Sodium 2mg 402mg 17%
Vitamin B1 0.224mg 0.031mg 16%
Copper 0.284mg 0.145mg 15%
Fats 1.03g 9.26g 13%
Vitamin B3 5.048mg 6.7mg 10%
Calories 374kcal 187kcal 9%
Vitamin B5 0.672mg 0.26mg 8%
Monounsaturated fat 0.258g 2.887g 7%
Fiber 1.8g 0g 7%
Saturated fat 0.294g 1.544g 6%
Calcium 71mg 17mg 5%
Cholesterol 0mg 13mg 4%
Zinc 1.02mg 0.56mg 4%
Phosphorus 153mg 178mg 4%
Iron 0.74mg 1mg 3%
Vitamin A 24µg 3%
Vitamin C 0mg 2.2mg 2%
Magnesium 27mg 19mg 2%
Vitamin B2 0.05mg 0.07mg 2%
Net carbs 79.09g 9.41g N/A
Potassium 174mg 178mg 0%
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Folate 8µg 8µg 0%
Tryptophan 0.103mg 0.18mg 0%
Threonine 0.271mg 0.701mg 0%
Isoleucine 0.339mg 0.739mg 0%
Leucine 0.656mg 1.293mg 0%
Lysine 0.215mg 1.457mg 0%
Methionine 0.183mg 0.47mg 0%
Phenylalanine 0.398mg 0.626mg 0%
Valine 0.47mg 0.824mg 0%
Histidine 0.185mg 0.467mg 0%
Fructose 0.02g 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +759.6%
Contains more ProteinProtein +113.6%
Contains more FatsFats +799%
Contains more WaterWater +540.6%
Contains more OtherOther +200%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -81%
Contains more Mono. FatMonounsaturated fat +1019%
Contains more Poly. FatPolyunsaturated fat +1180.1%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.