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  6. Sunflower seeds vs. Semolina

Sunflower seeds vs. Semolina — In-Depth Nutrition Comparison

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Important differences between Sunflower seeds and Semolina

  • Semolina has less Vitamin E, Copper, Vitamin B1, Phosphorus, Magnesium, Vitamin B6, Selenium, Iron, Folate, and Manganese.
  • Sunflower seeds' daily need coverage for Vitamin E is 234% more.
  • Sunflower seeds have 28 times more Folate than Semolina. Sunflower seeds have 227µg of Folate, while Semolina has 8µg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Sunflower seeds vs Semolina infographic
Infographic link

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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 MagnesiumMagnesium +1103.7%
Contains more PotassiumPotassium +270.7%
Contains more IronIron +609.5%
Contains more CopperCopper +533.8%
Contains more ZincZinc +390.2%
Contains more PhosphorusPhosphorus +331.4%
Contains more ManganeseManganese +88.4%
Contains more SeleniumSelenium +166.3%
Contains less SodiumSodium -77.8%
~equal in Calcium ~71mg

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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +117133.3%
Contains more Vitamin B1Vitamin B1 +560.7%
Contains more Vitamin B2Vitamin B2 +610%
Contains more Vitamin B3Vitamin B3 +65.1%
Contains more Vitamin B5Vitamin B5 +68.2%
Contains more Vitamin B6Vitamin B6 +197.6%
Contains more FolateFolate +2737.5%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 ProteinProtein +176.7%
Contains more FatsFats +4896.1%
Contains more OtherOther +326.8%
Contains more CarbsCarbs +304.5%
Contains more WaterWater +108.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +7081.4%
Contains more Poly. FatPolyunsaturated fat +7085.4%
Contains less Sat. FatSaturated Fat -93.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 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 +1090.5%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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.
Sunflower seeds Semolina
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Semolina Opinion
Calories 584kcal 374kcal Sunflower seeds
Protein 20.78g 7.51g Sunflower seeds
Fats 51.46g 1.03g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 79.09g Semolina
Carbs 20g 80.89g Semolina
Magnesium 325mg 27mg Sunflower seeds
Calcium 78mg 71mg Sunflower seeds
Potassium 645mg 174mg Sunflower seeds
Iron 5.25mg 0.74mg Sunflower seeds
Sugar 2.62g 0.33g Semolina
Fiber 8.6g 1.8g Sunflower seeds
Copper 1.8mg 0.284mg Sunflower seeds
Zinc 5mg 1.02mg Sunflower seeds
Starch 68.29g Semolina
Phosphorus 660mg 153mg Sunflower seeds
Sodium 9mg 2mg Semolina
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg Sunflower seeds
Vitamin E 35.17mg 0.03mg Sunflower seeds
Manganese 1.95mg 1.035mg Sunflower seeds
Selenium 53µg 19.9µg Sunflower seeds
Vitamin B1 1.48mg 0.224mg Sunflower seeds
Vitamin B2 0.355mg 0.05mg Sunflower seeds
Vitamin B3 8.335mg 5.048mg Sunflower seeds
Vitamin B5 1.13mg 0.672mg Sunflower seeds
Vitamin B6 1.345mg 0.452mg Sunflower seeds
Vitamin K 0µg 0.1µg Semolina
Folate 227µg 8µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 0.294g Semolina
Monounsaturated Fat 18.528g 0.258g Sunflower seeds
Polyunsaturated fat 23.137g 0.322g Sunflower seeds
Tryptophan 0.348mg 0.103mg Sunflower seeds
Threonine 0.928mg 0.271mg Sunflower seeds
Isoleucine 1.139mg 0.339mg Sunflower seeds
Leucine 1.659mg 0.656mg Sunflower seeds
Lysine 0.937mg 0.215mg Sunflower seeds
Methionine 0.494mg 0.183mg Sunflower seeds
Phenylalanine 1.169mg 0.398mg Sunflower seeds
Valine 1.315mg 0.47mg Sunflower seeds
Histidine 0.632mg 0.185mg Sunflower seeds
Fructose 0.02g Semolina
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds 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
146%
Sunflower seeds
24%
Semolina
Minerals Daily Need Coverage Score
207%
Sunflower seeds
52%
Semolina

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 2.29g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 4.161g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.2)
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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.