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.
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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 | +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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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
20%
24%
Minerals Daily Need Coverage Score
19%
52%
Comparison summary
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 0.263g)
Which food is cheaper?
Vegetable is cheaper (difference - $0.9)
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 2.79g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.