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Shortbread vs. Semolina — In-Depth Nutrition Comparison

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How are shortbread and semolina different?

  • Shortbread is richer in iron, vitamin B2, folate, and vitamin E, while semolina is higher in vitamin B6, manganese, selenium, and copper.
  • Shortbread covers your daily need for saturated fat, 39% more than semolina.
  • Shortbread contains 177 times more sodium than semolina. Shortbread contains 353mg of sodium, while semolina contains 2mg.

Cookies, shortbread, commercially prepared, plain and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

Infographic

Shortbread vs Semolina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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%
Contains more IronIron +302.7%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +446.2%
Contains more PotassiumPotassium +97.7%
Contains more CopperCopper +215.6%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +131.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +163.4%
Contains more SeleniumSelenium +221%

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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%
Contains more Vitamin EVitamin E +8033.3%
Contains more Vitamin B1Vitamin B1 +57.6%
Contains more Vitamin B2Vitamin B2 +528%
Contains more Vitamin KVitamin K +10900%
Contains more FolateFolate +912.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +54.1%
Contains more Vitamin B5Vitamin B5 +109.3%
Contains more Vitamin B6Vitamin B6 +536.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more FatsFats +2445.6%
Contains more OtherOther +45.1%
Contains more ProteinProtein +39.9%
Contains more CarbsCarbs +26.8%
Contains more WaterWater +173.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +2500%
Contains more Poly. FatPolyunsaturated fat +2485.7%
Contains less Sat. FatSaturated fat -96.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +9895.2%
Contains more GlucoseGlucose +227.3%
Contains more FructoseFructose +1400%
Contains more StarchStarch +68.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shortbread Semolina
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Shortbread Semolina DV% diff.
Polyunsaturated fat 8.326g 0.322g 53%
Fats 26.22g 1.03g 39%
Saturated fat 8.105g 0.294g 36%
Vitamin B6 0.071mg 0.452mg 29%
Iron 2.98mg 0.74mg 28%
Manganese 0.393mg 1.035mg 28%
Selenium 6.2µg 19.9µg 25%
Copper 0.09mg 0.284mg 22%
Vitamin B2 0.314mg 0.05mg 20%
Folate 81µg 8µg 18%
Monounsaturated fat 6.708g 0.258g 16%
Vitamin E 2.44mg 0.03mg 16%
Sodium 353mg 2mg 15%
Phosphorus 66mg 153mg 12%
Vitamin B1 0.353mg 0.224mg 11%
Vitamin B3 3.275mg 5.048mg 11%
Starch 40.47g 68.29g 11%
Vitamin K 11µg 0.1µg 9%
Vitamin B5 0.321mg 0.672mg 7%
Calories 514kcal 374kcal 7%
Calcium 13mg 71mg 6%
Carbs 63.78g 80.89g 6%
Zinc 0.49mg 1.02mg 5%
Protein 5.37g 7.51g 4%
Potassium 88mg 174mg 3%
Magnesium 14mg 27mg 3%
Fiber 1.3g 1.8g 2%
Net carbs 62.48g 79.09g N/A
Sugar 21.65g 0.33g N/A
Trans fat 0.714g N/A
Choline 0.9mg 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.3g 0.02g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Shortbread
24%
Semolina
Minerals Daily Need Coverage Score
34%
Shortbread
52%
Semolina

Comparison summary

Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $1.4)
Which food is richer in vitamins?
Shortbread
Shortbread is relatively richer in vitamins
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 21.32g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 351mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 7.811g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.