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Vegetable vs. Semolina — In-Depth Nutrition Comparison

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Significant differences between vegetable and semolina

  • Vegetable has more vitamin A and vitamin K; however, semolina is richer in selenium, vitamin B6, manganese, vitamin B3, copper, phosphorus, vitamin B1, and vitamin B5.
  • Vegetable covers your daily vitamin A needs 86% more than semolina.
  • Semolina has 235 times less vitamin K than vegetable. Vegetable has 23.5µg of vitamin K, while semolina has 0.1µg.
  • Vegetable has a higher glycemic index. The glycemic index of vegetable is 66, while the glycemic index of semolina is 54.

Specific food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +22.7%
Contains more CalciumCalcium +184%
Contains more CopperCopper +242.2%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +173.1%
Contains more SeleniumSelenium +6533.3%
~equal in Potassium ~174mg
~equal in Iron ~0.74mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +1166.7%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +137.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +215.5%
Contains more Vitamin B3Vitamin B3 +493.2%
Contains more Vitamin B5Vitamin B5 +345%
Contains more Vitamin B6Vitamin B6 +510.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +744.1%
Contains more ProteinProtein +162.6%
Contains more FatsFats +586.7%
Contains more CarbsCarbs +518%
~equal in Other ~0.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -89.5%
Contains more Mono. FatMonounsaturated fat +2480%
Contains more Poly. FatPolyunsaturated fat +347.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Semolina
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Semolina DV% diff.
Selenium 0.3µg 19.9µg 36%
Vitamin B6 0.074mg 0.452mg 29%
Manganese 0.379mg 1.035mg 29%
Starch 68.29g 28%
Vitamin B3 0.851mg 5.048mg 26%
Vitamin A 214µg 24%
Carbs 13.09g 80.89g 23%
Copper 0.083mg 0.284mg 22%
Vitamin K 23.5µg 0.1µg 20%
Calories 65kcal 374kcal 15%
Phosphorus 51mg 153mg 15%
Vitamin B1 0.071mg 0.224mg 13%
Fiber 4.4g 1.8g 10%
Vitamin B5 0.151mg 0.672mg 10%
Protein 2.86g 7.51g 9%
Zinc 0.49mg 1.02mg 5%
Vitamin B2 0.12mg 0.05mg 5%
Calcium 25mg 71mg 5%
Choline 24.1mg 4%
Vitamin C 3.2mg 0mg 4%
Folate 19µg 8µg 3%
Polyunsaturated fat 0.072g 0.322g 2%
Vitamin E 0.38mg 0.03mg 2%
Iron 0.82mg 0.74mg 1%
Monounsaturated fat 0.01g 0.258g 1%
Saturated fat 0.031g 0.294g 1%
Magnesium 22mg 27mg 1%
Fats 0.15g 1.03g 1%
Sodium 35mg 2mg 1%
Net carbs 8.69g 79.09g N/A
Potassium 169mg 174mg 0%
Sugar 3.12g 0.33g N/A
Tryptophan 0.029mg 0.103mg 0%
Threonine 0.115mg 0.271mg 0%
Isoleucine 0.139mg 0.339mg 0%
Leucine 0.19mg 0.656mg 0%
Lysine 0.17mg 0.215mg 0%
Methionine 0.034mg 0.183mg 0%
Phenylalanine 0.12mg 0.398mg 0%
Valine 0.149mg 0.47mg 0%
Histidine 0.073mg 0.185mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
20%
Vegetable
24%
Semolina
Minerals Daily Need Coverage Score
19%
Vegetable
52%
Semolina

Comparison summary

Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 0.263g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.9)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 2.79g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.