Semolina vs. Vegetable — In-Depth Nutrition Comparison
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Significant differences between semolina and vegetable
- Semolina has more selenium, vitamin B6, manganese, vitamin B3, copper, phosphorus, vitamin B1, and vitamin B5; however, vegetable is richer in vitamin A and vitamin K.
- Vegetable covers your daily vitamin A needs 86% more than semolina.
- Vegetable has 66 times less selenium than semolina. Semolina has 19.9µg of selenium, while vegetable has 0.3µg.
- Vegetable has a higher glycemic index. The glycemic index of vegetable is 66, while the glycemic index of semolina is 54.
Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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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 | +22.7% |
| Contains more CalciumCalcium | +184% |
| Contains more CopperCopper | +242.2% |
| Contains more ZincZinc | +108.2% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains less SodiumSodium | -94.3% |
| Contains more ManganeseManganese | +173.1% |
| Contains more SeleniumSelenium | +6533.3% |
| Contains more IronIron | +10.8% |
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 B1Vitamin B1 | +215.5% |
| Contains more Vitamin B3Vitamin B3 | +493.2% |
| Contains more Vitamin B5Vitamin B5 | +345% |
| Contains more Vitamin B6Vitamin B6 | +510.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1166.7% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin KVitamin K | +23400% |
| Contains more FolateFolate | +137.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 0.3µg | 36% |
| Vitamin B6 | 0.452mg | 0.074mg | 29% |
| Manganese | 1.035mg | 0.379mg | 29% |
| Starch | 68.29g | 28% | |
| Vitamin B3 | 5.048mg | 0.851mg | 26% |
| Vitamin A | 214µg | 24% | |
| Carbs | 80.89g | 13.09g | 23% |
| Copper | 0.284mg | 0.083mg | 22% |
| Vitamin K | 0.1µg | 23.5µg | 20% |
| Calories | 374kcal | 65kcal | 15% |
| Phosphorus | 153mg | 51mg | 15% |
| Vitamin B1 | 0.224mg | 0.071mg | 13% |
| Fiber | 1.8g | 4.4g | 10% |
| Vitamin B5 | 0.672mg | 0.151mg | 10% |
| Protein | 7.51g | 2.86g | 9% |
| Zinc | 1.02mg | 0.49mg | 5% |
| Vitamin B2 | 0.05mg | 0.12mg | 5% |
| Calcium | 71mg | 25mg | 5% |
| Choline | 24.1mg | 4% | |
| Vitamin C | 0mg | 3.2mg | 4% |
| Folate | 8µg | 19µg | 3% |
| Polyunsaturated fat | 0.322g | 0.072g | 2% |
| Vitamin E | 0.03mg | 0.38mg | 2% |
| Iron | 0.74mg | 0.82mg | 1% |
| Monounsaturated fat | 0.258g | 0.01g | 1% |
| Saturated fat | 0.294g | 0.031g | 1% |
| Magnesium | 27mg | 22mg | 1% |
| Fats | 1.03g | 0.15g | 1% |
| Sodium | 2mg | 35mg | 1% |
| Net carbs | 79.09g | 8.69g | N/A |
| Potassium | 174mg | 169mg | 0% |
| Sugar | 0.33g | 3.12g | N/A |
| Tryptophan | 0.103mg | 0.029mg | 0% |
| Threonine | 0.271mg | 0.115mg | 0% |
| Isoleucine | 0.339mg | 0.139mg | 0% |
| Leucine | 0.656mg | 0.19mg | 0% |
| Lysine | 0.215mg | 0.17mg | 0% |
| Methionine | 0.183mg | 0.034mg | 0% |
| Phenylalanine | 0.398mg | 0.12mg | 0% |
| Valine | 0.47mg | 0.149mg | 0% |
| Histidine | 0.185mg | 0.073mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +162.6% |
| Contains more FatsFats | +586.7% |
| Contains more CarbsCarbs | +518% |
| Contains more WaterWater | +744.1% |
~equal in
Other
~0.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2480% |
| Contains more Poly. FatPolyunsaturated fat | +347.2% |
| Contains less Sat. FatSaturated fat | -89.5% |
