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Sunflower seed vs Semolina - In-Depth Nutrition Comparison

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Important differences between Sunflower seed and Semolina

  • Semolina has less Vitamin E , Copper, Vitamin B1, Phosphorus, Magnesium, Vitamin B6, Selenium, Iron, Folate, and Manganese.
  • Sunflower seed's daily need coverage for Vitamin E is 234% more.
  • Sunflower seed has 28 times more Folate than Semolina. Sunflower seed has 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 seed 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 more Iron +609.5%
Contains more Potassium +270.7%
Contains more Magnesium +1103.7%
Contains more Copper +533.8%
Contains more Zinc +390.2%
Contains more Phosphorus +331.4%
Contains less Sodium -77.8%
Equal in Calcium - 71
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +609.5%
Contains more Potassium +270.7%
Contains more Magnesium +1103.7%
Contains more Copper +533.8%
Contains more Zinc +390.2%
Contains more Phosphorus +331.4%
Contains less Sodium -77.8%
Equal in Calcium - 71

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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +117133.3%
Contains more Vitamin B1 +560.7%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +65.1%
Contains more Vitamin B5 +68.2%
Contains more Vitamin B6 +197.6%
Contains more Folate +2737.5%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +117133.3%
Contains more Vitamin B1 +560.7%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +65.1%
Contains more Vitamin B5 +68.2%
Contains more Vitamin B6 +197.6%
Contains more Folate +2737.5%
Contains more Vitamin K +∞%

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
156
Sunflower seed
26
Semolina
Mineral Summary Score
191
Sunflower seed
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
125%
Sunflower seed
45%
Semolina
Carbohydrates
20%
Sunflower seed
81%
Semolina
Fats
238%
Sunflower seed
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.
Sunflower seed 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed 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 is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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)

All nutrients comparison - raw data values

Nutrient Sunflower seed Semolina Opinion
Calories 584 374 Sunflower seed
Protein 20.78 7.51 Sunflower seed
Fats 51.46 1.03 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 0.74 Sunflower seed
Calcium 78 71 Sunflower seed
Potassium 645 174 Sunflower seed
Magnesium 325 27 Sunflower seed
Sugar 2.62 0.33 Semolina
Fiber 8.6 1.8 Sunflower seed
Copper 1.8 0.284 Sunflower seed
Zinc 5 1.02 Sunflower seed
Starch 68.29 Semolina
Phosphorus 660 153 Sunflower seed
Sodium 9 2 Semolina
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 0.03 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.224 Sunflower seed
Vitamin B2 0.355 0.05 Sunflower seed
Vitamin B3 8.335 5.048 Sunflower seed
Vitamin B5 1.13 0.672 Sunflower seed
Vitamin B6 1.345 0.452 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0.1 Semolina
Folate 227 8 Sunflower seed
Trans Fat
Saturated Fat 4.455 0.294 Semolina
Monounsaturated Fat 18.528 0.258 Sunflower seed
Polyunsaturated fat 23.137 0.322 Sunflower seed
Tryptophan 0.348 0.103 Sunflower seed
Threonine 0.928 0.271 Sunflower seed
Isoleucine 1.139 0.339 Sunflower seed
Leucine 1.659 0.656 Sunflower seed
Lysine 0.937 0.215 Sunflower seed
Methionine 0.494 0.183 Sunflower seed
Phenylalanine 1.169 0.398 Sunflower seed
Valine 1.315 0.47 Sunflower seed
Histidine 0.632 0.185 Sunflower seed
Fructose 0.02 Semolina

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. Sunflower seed - 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.