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Sweet potato vs. Semolina — In-Depth Nutrition Comparison

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Summary of differences between sweet potato and semolina

  • Sweet potato has more vitamin A; however, semolina is higher in selenium, manganese, vitamin B3, vitamin B6, phosphorus, copper, vitamin B1, and zinc.
  • Sweet potato covers your daily need for vitamin A, 284% more than semolina.
  • Sweet potato has 2 times more fiber than semolina. While sweet potato has 3g of fiber, semolina has only 1.8g.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Sweet potato 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" 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 PotassiumPotassium +93.7%
Contains more CalciumCalcium +136.7%
Contains more IronIron +21.3%
Contains more CopperCopper +88.1%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +225.5%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +301.2%
Contains more SeleniumSelenium +3216.7%
~equal in Magnesium ~27mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 +766.7%
Contains more Vitamin B2Vitamin B2 +22%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +37.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +187.2%
Contains more Vitamin B3Vitamin B3 +806.3%
Contains more Vitamin B6Vitamin B6 +116.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Semolina DV% diff.
Vitamin A 709µg 79%
Selenium 0.6µg 19.9µg 35%
Manganese 0.258mg 1.035mg 34%
Vitamin B3 0.557mg 5.048mg 28%
Starch 12.65g 68.29g 23%
Carbs 20.12g 80.89g 20%
Vitamin B6 0.209mg 0.452mg 19%
Copper 0.151mg 0.284mg 15%
Phosphorus 47mg 153mg 15%
Calories 86kcal 374kcal 14%
Protein 1.57g 7.51g 12%
Vitamin B1 0.078mg 0.224mg 12%
Zinc 0.3mg 1.02mg 7%
Fiber 3g 1.8g 5%
Potassium 337mg 174mg 5%
Calcium 30mg 71mg 4%
Vitamin C 2.4mg 0mg 3%
Vitamin B5 0.8mg 0.672mg 3%
Polyunsaturated fat 0.014g 0.322g 2%
Iron 0.61mg 0.74mg 2%
Sodium 55mg 2mg 2%
Vitamin E 0.26mg 0.03mg 2%
Choline 12.3mg 2%
Fats 0.05g 1.03g 2%
Monounsaturated fat 0.001g 0.258g 1%
Saturated fat 0.018g 0.294g 1%
Folate 11µg 8µg 1%
Vitamin K 1.8µg 0.1µg 1%
Vitamin B2 0.061mg 0.05mg 1%
Fructose 0.7g 0.02g 1%
Net carbs 17.12g 79.09g N/A
Magnesium 25mg 27mg 0%
Sugar 4.18g 0.33g N/A
Tryptophan 0.031mg 0.103mg 0%
Threonine 0.083mg 0.271mg 0%
Isoleucine 0.055mg 0.339mg 0%
Leucine 0.092mg 0.656mg 0%
Lysine 0.066mg 0.215mg 0%
Methionine 0.029mg 0.183mg 0%
Phenylalanine 0.089mg 0.398mg 0%
Valine 0.086mg 0.47mg 0%
Histidine 0.031mg 0.185mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 WaterWater +683.8%
Contains more OtherOther +38%
Contains more ProteinProtein +378.3%
Contains more FatsFats +1960%
Contains more CarbsCarbs +302%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +25700%
Contains more Poly. FatPolyunsaturated fat +2200%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 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 +1100%
Contains more GlucoseGlucose +772.7%
Contains more FructoseFructose +3400%
Contains more StarchStarch +439.8%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.