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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
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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 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

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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Tuna salad
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
27%
Tuna salad
Minerals Daily Need Coverage Score
52%
Semolina
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 54)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 400mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 1.25g)
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. 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.