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  6. Semolina vs. Welsh onion

Semolina vs. Welsh onion — In-Depth Nutrition Comparison

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How are semolina and welsh onion different?

  • Semolina is higher in manganese, selenium, vitamin B6, vitamin B3, copper, phosphorus, and vitamin B1; however, welsh onion is richer in vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for welsh onion is 161% higher.
  • Semolina contains 33 times more selenium than welsh onion. While semolina contains 19.9µg of selenium, welsh onion contains only 0.6µg.
  • Welsh onion has a lower glycemic index (39) than semolina (54).

Rice, white, long-grain, parboiled, unenriched, dry and Onions, welsh, raw are the varieties used in this article.

Infographic

Semolina vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +17.4%
Contains more CalciumCalcium +294.4%
Contains more CopperCopper +305.7%
Contains more ZincZinc +96.2%
Contains more PhosphorusPhosphorus +212.2%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +655.5%
Contains more SeleniumSelenium +3216.7%
Contains more PotassiumPotassium +21.8%
Contains more IronIron +64.9%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B1Vitamin B1 +348%
Contains more Vitamin B3Vitamin B3 +1162%
Contains more Vitamin B5Vitamin B5 +297.6%
Contains more Vitamin B6Vitamin B6 +527.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin KVitamin K +193300%
Contains more FolateFolate +100%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Welsh onion DV% diff.
Vitamin K 0.1µg 193.4µg 161%
Manganese 1.035mg 0.137mg 39%
Selenium 19.9µg 0.6µg 35%
Vitamin C 0mg 27mg 30%
Vitamin B6 0.452mg 0.072mg 29%
Vitamin B3 5.048mg 0.4mg 29%
Starch 68.29g 28%
Carbs 80.89g 6.5g 25%
Copper 0.284mg 0.07mg 24%
Calories 374kcal 34kcal 17%
Phosphorus 153mg 49mg 15%
Vitamin B1 0.224mg 0.05mg 15%
Protein 7.51g 1.9g 11%
Vitamin B5 0.672mg 0.169mg 10%
Iron 0.74mg 1.22mg 6%
Zinc 1.02mg 0.52mg 5%
Calcium 71mg 18mg 5%
Vitamin E 0.03mg 0.51mg 3%
Vitamin B2 0.05mg 0.09mg 3%
Fiber 1.8g 2.4g 2%
Folate 8µg 16µg 2%
Potassium 174mg 212mg 1%
Magnesium 27mg 23mg 1%
Sodium 2mg 17mg 1%
Fats 1.03g 0.4g 1%
Choline 5.3mg 1%
Saturated fat 0.294g 0.067g 1%
Monounsaturated fat 0.258g 0.056g 1%
Polyunsaturated fat 0.322g 0.156g 1%
Net carbs 79.09g 4.1g N/A
Sugar 0.33g 2.18g N/A
Tryptophan 0.103mg 0.021mg 0%
Threonine 0.271mg 0.074mg 0%
Isoleucine 0.339mg 0.081mg 0%
Leucine 0.656mg 0.113mg 0%
Lysine 0.215mg 0.095mg 0%
Methionine 0.183mg 0.021mg 0%
Phenylalanine 0.398mg 0.061mg 0%
Valine 0.47mg 0.084mg 0%
Histidine 0.185mg 0.033mg 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% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +295.3%
Contains more FatsFats +157.5%
Contains more CarbsCarbs +1144.5%
Contains more WaterWater +817.8%
~equal in Other ~0.7g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +360.7%
Contains more Poly. FatPolyunsaturated fat +106.4%
Contains less Sat. FatSaturated fat -77.2%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.