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Semolina vs. Veggie burger — In-Depth Nutrition Comparison

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Summary of differences between semolina and veggie burgers

  • Semolina has more vitamin B6, copper, and vitamin B3; however, veggie burgers are higher in vitamin B1, vitamin B12, folate, iron, vitamin B2, and fiber.
  • Veggie burgers cover your daily need for vitamin B1, 202% more than semolina.
  • Semolina has less sodium.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Veggie burgers or soyburgers, unprepared.

Infographic

Semolina vs Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more CopperCopper +42%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +107.4%
Contains more CalciumCalcium +91.5%
Contains more PotassiumPotassium +91.4%
Contains more IronIron +225.7%
Contains more ZincZinc +23.5%
Contains more PhosphorusPhosphorus +34.6%
Contains more SeleniumSelenium +13.6%
~equal in Manganese ~0.951mg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin B3Vitamin B3 +34.5%
Contains more Vitamin B5Vitamin B5 +132.5%
Contains more Vitamin B6Vitamin B6 +49.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +666.7%
Contains more Vitamin B1Vitamin B1 +1083.5%
Contains more Vitamin B2Vitamin B2 +388%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +1450%
~equal in Vitamin D ~0µg

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% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more CarbsCarbs +466.9%
Contains more ProteinProtein +109.1%
Contains more FatsFats +511.7%
Contains more WaterWater +520.8%
Contains more OtherOther +254.9%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +589.1%
Contains more Poly. FatPolyunsaturated fat +528.3%

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
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1081.5%
Contains more SucroseSucrose +195.2%
Contains more GlucoseGlucose +136.4%
Contains more FructoseFructose +550%
Contains more LactoseLactose +∞%
~equal in Maltose ~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.
Semolina Veggie burger
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Semolina Veggie burger DV% diff.
Vitamin B1 0.224mg 2.651mg 202%
Vitamin B12 0µg 2.01µg 84%
Folate 8µg 124µg 29%
Starch 68.29g 5.78g 26%
Sodium 2mg 569mg 25%
Carbs 80.89g 14.27g 22%
Iron 0.74mg 2.41mg 21%
Protein 7.51g 15.7g 16%
Vitamin B2 0.05mg 0.244mg 15%
Fiber 1.8g 4.9g 12%
Polyunsaturated fat 0.322g 2.023g 11%
Vitamin B6 0.452mg 0.303mg 11%
Calories 374kcal 177kcal 10%
Copper 0.284mg 0.2mg 9%
Fats 1.03g 6.3g 8%
Phosphorus 153mg 206mg 8%
Vitamin B5 0.672mg 0.289mg 8%
Vitamin B3 5.048mg 3.753mg 8%
Calcium 71mg 136mg 7%
Magnesium 27mg 56mg 7%
Saturated fat 0.294g 1.44g 5%
Vitamin C 0mg 4.5mg 5%
Selenium 19.9µg 22.6µg 5%
Potassium 174mg 333mg 5%
Monounsaturated fat 0.258g 1.778g 4%
Manganese 1.035mg 0.951mg 4%
Choline 19.4mg 4%
Vitamin K 0.1µg 4.2µg 3%
Cholesterol 0mg 5mg 2%
Zinc 1.02mg 1.26mg 2%
Vitamin E 0.03mg 0.23mg 1%
Net carbs 79.09g 9.37g N/A
Sugar 0.33g 1.07g N/A
Vitamin A 1µg 0%
Tryptophan 0.103mg 0.162mg 0%
Threonine 0.271mg 0.605mg 0%
Isoleucine 0.339mg 0.78mg 0%
Leucine 0.656mg 1.399mg 0%
Lysine 0.215mg 1.004mg 0%
Methionine 0.183mg 0.291mg 0%
Phenylalanine 0.398mg 0.885mg 0%
Valine 0.47mg 0.89mg 0%
Histidine 0.185mg 0.465mg 0%
Fructose 0.02g 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
52%
Semolina
71%
Veggie burger

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $1.4)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.74g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 567mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 1.146g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 5)

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.