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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.

Infographic

Spaghetti 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -50%
Contains more Iron +48%
Contains more Calcium +914.3%
Contains more Potassium +295.5%
Contains more Magnesium +50%
Contains more Copper +184%
Contains more Zinc +100%
Contains more Phosphorus +163.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 3% 4% 13% 34% 14% 25% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains less Sodium -50%
Contains more Iron +48%
Contains more Calcium +914.3%
Contains more Potassium +295.5%
Contains more Magnesium +50%
Contains more Copper +184%
Contains more Zinc +100%
Contains more Phosphorus +163.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +100%
Contains more Vitamin B1 +1020%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +1162%
Contains more Vitamin B5 +500%
Contains more Vitamin B6 +822.4%
Contains more Vitamin K +∞%
Contains more Folate +14.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 5% 5% 8% 7% 12% 0% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin E +100%
Contains more Vitamin B1 +1020%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +1162%
Contains more Vitamin B5 +500%
Contains more Vitamin B6 +822.4%
Contains more Vitamin K +∞%
Contains more Folate +14.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
3
Spaghetti
26
Semolina
Mineral Summary Score
14
Spaghetti
34
Semolina

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
35%
Spaghetti
45%
Semolina
Carbohydrates
31%
Spaghetti
81%
Semolina
Fats
4%
Spaghetti
5%
Semolina

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spaghetti Semolina
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.23g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.2)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Spaghetti Semolina Opinion
Calories 158 374 Semolina
Protein 5.8 7.51 Semolina
Fats 0.93 1.03 Semolina
Vitamin C 0 0
Carbs 30.86 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 0.5 0.74 Semolina
Calcium 7 71 Semolina
Potassium 44 174 Semolina
Magnesium 18 27 Semolina
Sugar 0.56 0.33 Semolina
Fiber 1.8 1.8
Copper 0.1 0.284 Semolina
Zinc 0.51 1.02 Semolina
Starch 26.01 68.29 Semolina
Phosphorus 58 153 Semolina
Sodium 1 2 Spaghetti
Vitamin A 0 0
Vitamin E 0.06 0.03 Spaghetti
Vitamin D 0 0
Vitamin B1 0.02 0.224 Semolina
Vitamin B2 0.02 0.05 Semolina
Vitamin B3 0.4 5.048 Semolina
Vitamin B5 0.112 0.672 Semolina
Vitamin B6 0.049 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0 0.1 Semolina
Folate 7 8 Semolina
Trans Fat 0 Semolina
Saturated Fat 0.176 0.294 Spaghetti
Monounsaturated Fat 0.131 0.258 Semolina
Polyunsaturated fat 0.326 0.322 Spaghetti
Tryptophan 0.083 0.103 Semolina
Threonine 0.206 0.271 Semolina
Isoleucine 0.228 0.339 Semolina
Leucine 0.44 0.656 Semolina
Lysine 0.133 0.215 Semolina
Methionine 0.065 0.183 Semolina
Phenylalanine 0.297 0.398 Semolina
Valine 0.262 0.47 Semolina
Histidine 0.132 0.185 Semolina
Fructose 0.03 0.02 Spaghetti

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.