Spaghetti vs. Semolina — In-Depth Nutrition Comparison
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What are the differences between Spaghetti and Semolina?
- Spaghetti is higher in Selenium, yet Semolina is higher in Manganese, Vitamin B6, Vitamin B3, Copper, Vitamin B1, Phosphorus, Vitamin B5, and Calcium.
- Semolina's daily need coverage for Manganese is 31% more.
We used Pasta, cooked, unenriched, without added salt and Rice, white, long-grain, parboiled, unenriched, dry types in this article.
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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 less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +32.7% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +914.3% |
| Contains more PotassiumPotassium | +295.5% |
| Contains more IronIron | +48% |
| Contains more CopperCopper | +184% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +163.8% |
| Contains more ManganeseManganese | +221.4% |
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 | +100% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1020% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +1162% |
| Contains more Vitamin B5Vitamin B5 | +500% |
| Contains more Vitamin B6Vitamin B6 | +822.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +14.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +530.1% |
| Contains more ProteinProtein | +29.5% |
| Contains more FatsFats | +10.8% |
| Contains more CarbsCarbs | +162.1% |
| Contains more OtherOther | +153.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -40.1% |
| Contains more Mono. FatMonounsaturated Fat | +96.9% |
~equal in
Polyunsaturated fat
~0.322g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more FructoseFructose | +50% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +162.6% |
| Contains more SucroseSucrose | +133.3% |
| Contains more GlucoseGlucose | +175% |
~equal in
Lactose
~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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 158kcal | 374kcal |
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| Protein | 5.8g | 7.51g |
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| Fats | 0.93g | 1.03g |
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| Net carbs | 29.06g | 79.09g |
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| Carbs | 30.86g | 80.89g |
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| Magnesium | 18mg | 27mg |
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| Calcium | 7mg | 71mg |
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| Potassium | 44mg | 174mg |
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| Iron | 0.5mg | 0.74mg |
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| Sugar | 0.56g | 0.33g |
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| Fiber | 1.8g | 1.8g | |
| Copper | 0.1mg | 0.284mg |
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| Zinc | 0.51mg | 1.02mg |
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| Starch | 26.01g | 68.29g |
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| Phosphorus | 58mg | 153mg |
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| Sodium | 1mg | 2mg |
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| Vitamin E | 0.06mg | 0.03mg |
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| Manganese | 0.322mg | 1.035mg |
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| Selenium | 26.4µg | 19.9µg |
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| Vitamin B1 | 0.02mg | 0.224mg |
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| Vitamin B2 | 0.02mg | 0.05mg |
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| Vitamin B3 | 0.4mg | 5.048mg |
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| Vitamin B5 | 0.112mg | 0.672mg |
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| Vitamin B6 | 0.049mg | 0.452mg |
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| Vitamin K | 0µg | 0.1µg |
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| Folate | 7µg | 8µg |
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| Choline | 6.4mg |
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| Saturated Fat | 0.176g | 0.294g |
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| Monounsaturated Fat | 0.131g | 0.258g |
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| Polyunsaturated fat | 0.326g | 0.322g |
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| Tryptophan | 0.083mg | 0.103mg |
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| Threonine | 0.206mg | 0.271mg |
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| Isoleucine | 0.228mg | 0.339mg |
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| Leucine | 0.44mg | 0.656mg |
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| Lysine | 0.133mg | 0.215mg |
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| Methionine | 0.065mg | 0.183mg |
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| Phenylalanine | 0.297mg | 0.398mg |
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| Valine | 0.262mg | 0.47mg |
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| Histidine | 0.132mg | 0.185mg |
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| Fructose | 0.03g | 0.02g |
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| Omega-3 - ALA | 0.024g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
3%
24%
Minerals Daily Need Coverage Score
30%
52%
Comparison summary
Which food contains less Sodium?
Spaghetti contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spaghetti is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Spaghetti is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.23g)
Which food is cheaper?
Semolina is cheaper (difference - $0.2)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)