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  6. Semolina vs. Watercress

Semolina vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between semolina and watercress?

  • Semolina is higher in selenium, manganese, vitamin B3, vitamin B6, copper, phosphorus, and vitamin B1, yet watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Semolina has 25 times more vitamin B3 than watercress. While semolina has 5.048mg of vitamin B3, watercress has only 0.2mg.
  • The glycemic index of watercress is lower.

We used Rice, white, long-grain, parboiled, unenriched, dry and Watercress, raw types in this article.

Infographic

Semolina vs Watercress infographic
Infographic link

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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +28.6%
Contains more IronIron +270%
Contains more CopperCopper +268.8%
Contains more ZincZinc +827.3%
Contains more PhosphorusPhosphorus +155%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +324.2%
Contains more SeleniumSelenium +2111.1%
Contains more CalciumCalcium +69%
Contains more PotassiumPotassium +89.7%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +148.9%
Contains more Vitamin B3Vitamin B3 +2424%
Contains more Vitamin B5Vitamin B5 +116.8%
Contains more Vitamin B6Vitamin B6 +250.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3233.3%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin KVitamin K +249900%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Watercress DV% diff.
Vitamin K 0.1µg 250µg 208%
Vitamin C 0mg 43mg 48%
Selenium 19.9µg 0.9µg 35%
Manganese 1.035mg 0.244mg 34%
Vitamin B3 5.048mg 0.2mg 30%
Starch 68.29g 28%
Carbs 80.89g 1.29g 27%
Vitamin B6 0.452mg 0.129mg 25%
Copper 0.284mg 0.077mg 23%
Calories 374kcal 11kcal 18%
Vitamin A 160µg 18%
Phosphorus 153mg 60mg 13%
Vitamin B1 0.224mg 0.09mg 11%
Protein 7.51g 2.3g 10%
Zinc 1.02mg 0.11mg 8%
Vitamin B5 0.672mg 0.31mg 7%
Iron 0.74mg 0.2mg 7%
Vitamin E 0.03mg 1mg 6%
Fiber 1.8g 0.5g 5%
Vitamin B2 0.05mg 0.12mg 5%
Calcium 71mg 120mg 5%
Potassium 174mg 330mg 5%
Polyunsaturated fat 0.322g 0.035g 2%
Sodium 2mg 41mg 2%
Choline 9mg 2%
Magnesium 27mg 21mg 1%
Fats 1.03g 0.1g 1%
Saturated fat 0.294g 0.027g 1%
Monounsaturated fat 0.258g 0.008g 1%
Net carbs 79.09g 0.79g N/A
Sugar 0.33g 0.2g N/A
Folate 8µg 9µg 0%
Tryptophan 0.103mg 0.03mg 0%
Threonine 0.271mg 0.133mg 0%
Isoleucine 0.339mg 0.093mg 0%
Leucine 0.656mg 0.166mg 0%
Lysine 0.215mg 0.134mg 0%
Methionine 0.183mg 0.02mg 0%
Phenylalanine 0.398mg 0.114mg 0%
Valine 0.47mg 0.137mg 0%
Histidine 0.185mg 0.04mg 0%
Fructose 0.02g 0%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +226.5%
Contains more FatsFats +930%
Contains more CarbsCarbs +6170.5%
Contains more WaterWater +864.6%
Contains more OtherOther +69%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +3125%
Contains more Poly. FatPolyunsaturated fat +820%
Contains less Sat. FatSaturated fat -90.8%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.