Tamarind vs. Semolina — In-Depth Nutrition Comparison
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How are tamarind and semolina different?
- Tamarind is richer in iron, vitamin B1, magnesium, potassium, and fiber, while semolina is higher in selenium, vitamin B6, copper, vitamin B3, and vitamin B5.
- Semolina covers your daily need for selenium, 34% more than tamarind.
- Tamarind contains 4 times more iron than semolina. Tamarind contains 2.8mg of iron, while semolina contains 0.74mg.
- Semolina has a higher glycemic index (54) than tamarind (23).
Tamarinds, raw and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +240.7% |
| Contains more PotassiumPotassium | +260.9% |
| Contains more IronIron | +278.4% |
| Contains more CopperCopper | +230.2% |
| Contains more ZincZinc | +920% |
| Contains more PhosphorusPhosphorus | +35.4% |
| Contains less SodiumSodium | -92.9% |
| Contains more SeleniumSelenium | +1430.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +91.1% |
| Contains more Vitamin B2Vitamin B2 | +204% |
| Contains more Vitamin KVitamin K | +2700% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +160.5% |
| Contains more Vitamin B5Vitamin B5 | +369.9% |
| Contains more Vitamin B6Vitamin B6 | +584.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +218.5% |
| Contains more OtherOther | +280.3% |
| Contains more ProteinProtein | +168.2% |
| Contains more FatsFats | +71.7% |
| Contains more CarbsCarbs | +29.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +42.5% |
| Contains more Poly. FatPolyunsaturated fat | +445.8% |
~equal in
Saturated fat
~0.294g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.035mg | 45% | |
| Selenium | 1.3µg | 19.9µg | 34% |
| Vitamin B6 | 0.066mg | 0.452mg | 30% |
| Starch | 68.29g | 28% | |
| Iron | 2.8mg | 0.74mg | 26% |
| Copper | 0.086mg | 0.284mg | 22% |
| Vitamin B3 | 1.938mg | 5.048mg | 19% |
| Vitamin B1 | 0.428mg | 0.224mg | 17% |
| Magnesium | 92mg | 27mg | 15% |
| Potassium | 628mg | 174mg | 13% |
| Fiber | 5.1g | 1.8g | 13% |
| Vitamin B5 | 0.143mg | 0.672mg | 11% |
| Protein | 2.8g | 7.51g | 9% |
| Vitamin B2 | 0.152mg | 0.05mg | 8% |
| Zinc | 0.1mg | 1.02mg | 8% |
| Calories | 239kcal | 374kcal | 7% |
| Carbs | 62.5g | 80.89g | 6% |
| Phosphorus | 113mg | 153mg | 6% |
| Vitamin C | 3.5mg | 0mg | 4% |
| Polyunsaturated fat | 0.059g | 0.322g | 2% |
| Vitamin K | 2.8µg | 0.1µg | 2% |
| Folate | 14µg | 8µg | 2% |
| Choline | 8.6mg | 2% | |
| Sodium | 28mg | 2mg | 1% |
| Fats | 0.6g | 1.03g | 1% |
| Net carbs | 57.4g | 79.09g | N/A |
| Calcium | 74mg | 71mg | 0% |
| Sugar | 38.8g | 0.33g | N/A |
| Vitamin E | 0.1mg | 0.03mg | 0% |
| Vitamin A | 2µg | 0% | |
| Saturated fat | 0.272g | 0.294g | 0% |
| Monounsaturated fat | 0.181g | 0.258g | 0% |
| Tryptophan | 0.018mg | 0.103mg | 0% |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.139mg | 0.215mg | 0% |
| Methionine | 0.014mg | 0.183mg | 0% |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
24%
Minerals Daily Need Coverage Score
34%
52%
Comparison summary
Which food is lower in Saturated fat?
Tamarind is lower in Saturated fat (difference - 0.022g)
Which food is lower in glycemic index?
Tamarind is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Tamarind is relatively richer in vitamins
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 38.47g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 26mg)
Which food is cheaper?
Semolina is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.