Semolina vs. Whey — In-Depth Nutrition Comparison
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Significant differences between semolina and whey
- Semolina has more manganese, selenium, vitamin B6, copper, vitamin B3, vitamin B1, phosphorus, and iron; however, whey is richer in vitamin B12 and vitamin B2.
- Semolina covers your daily manganese needs 45% more than whey.
- Whey has 71 times less copper than semolina. Semolina has 0.284mg of copper, while whey has 0.004mg.
- Semolina has a higher glycemic index. The glycemic index of semolina is 54, while the glycemic index of whey is 43.
Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Whey, sweet, fluid.
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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 MagnesiumMagnesium | +237.5% |
| Contains more CalciumCalcium | +51.1% |
| Contains more IronIron | +1133.3% |
| Contains more CopperCopper | +7000% |
| Contains more ZincZinc | +684.6% |
| Contains more PhosphorusPhosphorus | +232.6% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +103400% |
| Contains more SeleniumSelenium | +947.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +522.2% |
| Contains more Vitamin B3Vitamin B3 | +6721.6% |
| Contains more Vitamin B5Vitamin B5 | +75.5% |
| Contains more Vitamin B6Vitamin B6 | +1358.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +700% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +216% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 0.001mg | 45% |
| Selenium | 19.9µg | 1.9µg | 33% |
| Vitamin B6 | 0.452mg | 0.031mg | 32% |
| Copper | 0.284mg | 0.004mg | 31% |
| Vitamin B3 | 5.048mg | 0.074mg | 31% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 5.14g | 25% |
| Calories | 374kcal | 27kcal | 17% |
| Vitamin B1 | 0.224mg | 0.036mg | 16% |
| Phosphorus | 153mg | 46mg | 15% |
| Protein | 7.51g | 0.85g | 13% |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Iron | 0.74mg | 0.06mg | 9% |
| Vitamin B2 | 0.05mg | 0.158mg | 8% |
| Zinc | 1.02mg | 0.13mg | 8% |
| Fiber | 1.8g | 0g | 7% |
| Vitamin B5 | 0.672mg | 0.383mg | 6% |
| Magnesium | 27mg | 8mg | 5% |
| Choline | 16mg | 3% | |
| Folate | 8µg | 1µg | 2% |
| Sodium | 2mg | 54mg | 2% |
| Calcium | 71mg | 47mg | 2% |
| Polyunsaturated fat | 0.322g | 0.011g | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Fats | 1.03g | 0.36g | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 79.09g | 5.14g | N/A |
| Potassium | 174mg | 161mg | 0% |
| Sugar | 0.33g | 5.14g | N/A |
| Vitamin E | 0.03mg | 0mg | 0% |
| Vitamin A | 3µg | 0% | |
| Vitamin K | 0.1µg | 0µg | 0% |
| Saturated fat | 0.294g | 0.23g | 0% |
| Monounsaturated fat | 0.258g | 0.1g | 0% |
| Tryptophan | 0.103mg | 0.013mg | 0% |
| Threonine | 0.271mg | 0.054mg | 0% |
| Isoleucine | 0.339mg | 0.047mg | 0% |
| Leucine | 0.656mg | 0.078mg | 0% |
| Lysine | 0.215mg | 0.068mg | 0% |
| Methionine | 0.183mg | 0.016mg | 0% |
| Phenylalanine | 0.398mg | 0.027mg | 0% |
| Valine | 0.47mg | 0.046mg | 0% |
| Histidine | 0.185mg | 0.016mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +783.5% |
| Contains more FatsFats | +186.1% |
| Contains more CarbsCarbs | +1473.7% |
| Contains more OtherOther | +34% |
| Contains more WaterWater | +844.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +158% |
| Contains more Poly. FatPolyunsaturated fat | +2827.3% |
| Contains less Sat. FatSaturated fat | -21.8% |
