Semolina vs. Wafer — In-Depth Nutrition Comparison
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Summary of differences between semolina and wafer
- Semolina has more vitamin B6, selenium, manganese, and vitamin B3; however, wafer is higher in iron, copper, vitamin B2, and folate.
- Wafer covers your daily need for iron, 41% more than semolina.
- Semolina has 9 times more vitamin B6 than wafer. While semolina has 0.452mg of vitamin B6, wafer has only 0.051mg.
- Semolina has less saturated fat.
These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Cookies, chocolate wafers.
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.
| Contains more CalciumCalcium | +129% |
| Contains more PhosphorusPhosphorus | +15.9% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +48.7% |
| Contains more SeleniumSelenium | +249.1% |
| Contains more MagnesiumMagnesium | +96.3% |
| Contains more PotassiumPotassium | +20.7% |
| Contains more IronIron | +441.9% |
| Contains more CopperCopper | +63% |
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 B3Vitamin B3 | +76.6% |
| Contains more Vitamin B5Vitamin B5 | +76.4% |
| Contains more Vitamin B6Vitamin B6 | +786.3% |
| Contains more Vitamin EVitamin E | +2300% |
| Contains more Vitamin B2Vitamin B2 | +432% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +487.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.74mg | 4.01mg | 41% |
| Vitamin B6 | 0.452mg | 0.051mg | 31% |
| Starch | 68.29g | 28% | |
| Selenium | 19.9µg | 5.7µg | 26% |
| Polyunsaturated fat | 0.322g | 4.153g | 26% |
| Sodium | 2mg | 580mg | 25% |
| Fats | 1.03g | 14.2g | 20% |
| Copper | 0.284mg | 0.463mg | 20% |
| Saturated fat | 0.294g | 4.241g | 18% |
| Vitamin B2 | 0.05mg | 0.266mg | 17% |
| Manganese | 1.035mg | 0.696mg | 15% |
| Vitamin B3 | 5.048mg | 2.858mg | 14% |
| Monounsaturated fat | 0.258g | 4.865g | 12% |
| Folate | 8µg | 47µg | 10% |
| Fiber | 1.8g | 3.4g | 6% |
| Vitamin B5 | 0.672mg | 0.381mg | 6% |
| Magnesium | 27mg | 53mg | 6% |
| Vitamin E | 0.03mg | 0.72mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Calcium | 71mg | 31mg | 4% |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Calories | 374kcal | 433kcal | 3% |
| Phosphorus | 153mg | 132mg | 3% |
| Carbs | 80.89g | 72.7g | 3% |
| Protein | 7.51g | 6.6g | 2% |
| Vitamin K | 0.1µg | 2.4µg | 2% |
| Vitamin B1 | 0.224mg | 0.203mg | 2% |
| Zinc | 1.02mg | 1.09mg | 1% |
| Potassium | 174mg | 210mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 79.09g | 69.3g | N/A |
| Sugar | 0.33g | 37.43g | N/A |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.103mg | 0.096mg | 0% |
| Threonine | 0.271mg | 0.22mg | 0% |
| Isoleucine | 0.339mg | 0.261mg | 0% |
| Leucine | 0.656mg | 0.447mg | 0% |
| Lysine | 0.215mg | 0.281mg | 0% |
| Methionine | 0.183mg | 0.105mg | 0% |
| Phenylalanine | 0.398mg | 0.308mg | 0% |
| Valine | 0.47mg | 0.323mg | 0% |
| Histidine | 0.185mg | 0.128mg | 0% |
| Fructose | 0.02g | 0% | |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.8% |
| Contains more CarbsCarbs | +11.3% |
| Contains more WaterWater | +119.1% |
| Contains more FatsFats | +1278.6% |
| Contains more OtherOther | +181.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.1% |
| Contains more Mono. FatMonounsaturated fat | +1785.7% |
| Contains more Poly. FatPolyunsaturated fat | +1189.8% |
