Semolina vs. Wakame — In-Depth Nutrition Comparison
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A recap on differences between semolina and wakame
- Semolina is higher in selenium, vitamin B6, vitamin B3, and vitamin B1, yet wakame is higher in folate, magnesium, iron, manganese, and vitamin B2.
- Wakame covers your daily folate needs 47% more than semolina.
- Semolina contains 226 times more vitamin B6 than wakame. While semolina contains 0.452mg of vitamin B6, wakame contains only 0.002mg.
- The amount of sodium in semolina is lower.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Seaweed, wakame, raw.
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 PotassiumPotassium | +248% |
| Contains more ZincZinc | +168.4% |
| Contains more PhosphorusPhosphorus | +91.3% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +2742.9% |
| Contains more MagnesiumMagnesium | +296.3% |
| Contains more CalciumCalcium | +111.3% |
| Contains more IronIron | +194.6% |
| Contains more ManganeseManganese | +35.3% |
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 | +273.3% |
| Contains more Vitamin B3Vitamin B3 | +215.5% |
| Contains more Vitamin B6Vitamin B6 | +22500% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +3233.3% |
| Contains more Vitamin B2Vitamin B2 | +360% |
| Contains more Vitamin KVitamin K | +5200% |
| Contains more FolateFolate | +2350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 8µg | 196µg | 47% |
| Sodium | 2mg | 872mg | 38% |
| Vitamin B6 | 0.452mg | 0.002mg | 35% |
| Selenium | 19.9µg | 0.7µg | 35% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 9.14g | 24% |
| Vitamin B3 | 5.048mg | 1.6mg | 22% |
| Magnesium | 27mg | 107mg | 19% |
| Iron | 0.74mg | 2.18mg | 18% |
| Calories | 374kcal | 45kcal | 16% |
| Manganese | 1.035mg | 1.4mg | 16% |
| Vitamin B2 | 0.05mg | 0.23mg | 14% |
| Vitamin B1 | 0.224mg | 0.06mg | 14% |
| Phosphorus | 153mg | 80mg | 10% |
| Protein | 7.51g | 3.03g | 9% |
| Calcium | 71mg | 150mg | 8% |
| Zinc | 1.02mg | 0.38mg | 6% |
| Vitamin E | 0.03mg | 1mg | 6% |
| Fiber | 1.8g | 0.5g | 5% |
| Vitamin K | 0.1µg | 5.3µg | 4% |
| Potassium | 174mg | 50mg | 4% |
| Vitamin C | 0mg | 3mg | 3% |
| Choline | 13.9mg | 3% | |
| Vitamin A | 18µg | 2% | |
| Fats | 1.03g | 0.64g | 1% |
| Saturated fat | 0.294g | 0.13g | 1% |
| Monounsaturated fat | 0.258g | 0.058g | 1% |
| Polyunsaturated fat | 0.322g | 0.218g | 1% |
| Net carbs | 79.09g | 8.64g | N/A |
| Sugar | 0.33g | 0.65g | N/A |
| Copper | 0.284mg | 0.284mg | 0% |
| Vitamin B5 | 0.672mg | 0.697mg | 0% |
| Tryptophan | 0.103mg | 0.035mg | 0% |
| Threonine | 0.271mg | 0.165mg | 0% |
| Isoleucine | 0.339mg | 0.087mg | 0% |
| Leucine | 0.656mg | 0.257mg | 0% |
| Lysine | 0.215mg | 0.112mg | 0% |
| Methionine | 0.183mg | 0.063mg | 0% |
| Phenylalanine | 0.398mg | 0.112mg | 0% |
| Valine | 0.47mg | 0.209mg | 0% |
| Histidine | 0.185mg | 0.015mg | 0% |
| Fructose | 0.02g | 0% | |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +147.9% |
| Contains more FatsFats | +60.9% |
| Contains more CarbsCarbs | +785% |
| Contains more WaterWater | +711.3% |
| Contains more OtherOther | +914.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +344.8% |
| Contains more Poly. FatPolyunsaturated fat | +47.7% |
| Contains less Sat. FatSaturated fat | -55.8% |
