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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 Calcium +914.3%
Contains more Iron +48%
Contains more Magnesium +50%
Contains more Phosphorus +163.8%
Contains more Potassium +295.5%
Contains more Zinc +100%
Contains more Copper +184%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains less Sodium -50%
Contains more Calcium +914.3%
Contains more Iron +48%
Contains more Magnesium +50%
Contains more Phosphorus +163.8%
Contains more Potassium +295.5%
Contains more Zinc +100%
Contains more Copper +184%

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 Folate +14.3%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
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 Folate +14.3%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Spaghetti Semolina Opinion
Net carbs 29.06g 79.09g Semolina
Protein 5.8g 7.51g Semolina
Fats 0.93g 1.03g Semolina
Carbs 30.86g 80.89g Semolina
Calories 158kcal 374kcal Semolina
Starch 26.01g 68.29g Semolina
Fructose 0.03g 0.02g Spaghetti
Sugar 0.56g 0.33g Semolina
Fiber 1.8g 1.8g
Calcium 7mg 71mg Semolina
Iron 0.5mg 0.74mg Semolina
Magnesium 18mg 27mg Semolina
Phosphorus 58mg 153mg Semolina
Potassium 44mg 174mg Semolina
Sodium 1mg 2mg Spaghetti
Zinc 0.51mg 1.02mg Semolina
Copper 0.1mg 0.284mg Semolina
Vitamin A 0IU 0IU
Vitamin E 0.06mg 0.03mg Spaghetti
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.02mg 0.224mg Semolina
Vitamin B2 0.02mg 0.05mg Semolina
Vitamin B3 0.4mg 5.048mg Semolina
Vitamin B5 0.112mg 0.672mg Semolina
Vitamin B6 0.049mg 0.452mg Semolina
Folate 7µg 8µg Semolina
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.1µg Semolina
Tryptophan 0.083mg 0.103mg Semolina
Threonine 0.206mg 0.271mg Semolina
Isoleucine 0.228mg 0.339mg Semolina
Leucine 0.44mg 0.656mg Semolina
Lysine 0.133mg 0.215mg Semolina
Methionine 0.065mg 0.183mg Semolina
Phenylalanine 0.297mg 0.398mg Semolina
Valine 0.262mg 0.47mg Semolina
Histidine 0.132mg 0.185mg Semolina
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.176g 0.294g Spaghetti
Monounsaturated Fat 0.131g 0.258g Semolina
Polyunsaturated fat 0.326g 0.322g Spaghetti

Which food is preferable for your diet?

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

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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

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)

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.