White bread vs. Semolina — In-Depth Nutrition Comparison
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A recap on differences between white bread and semolina
- White bread is higher in iron, folate, vitamin B1, vitamin B2, and calcium, yet semolina is higher in vitamin B6, manganese, copper, and phosphorus.
- White bread covers your daily iron needs 36% more than semolina.
- White bread contains 245 times more sodium than semolina. While white bread contains 490mg of sodium, semolina contains only 2mg.
- The glycemic index of semolina is lower.
Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) 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 CalciumCalcium | +102.8% |
| Contains more IronIron | +387.8% |
| Contains more MagnesiumMagnesium | +17.4% |
| Contains more PotassiumPotassium | +38.1% |
| Contains more CopperCopper | +181.2% |
| Contains more ZincZinc | +37.8% |
| Contains more PhosphorusPhosphorus | +56.1% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +93.1% |
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 EVitamin E | +633.3% |
| Contains more Vitamin B1Vitamin B1 | +137.9% |
| Contains more Vitamin B2Vitamin B2 | +386% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +1287.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +25.4% |
| Contains more Vitamin B6Vitamin B6 | +419.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.61mg | 0.74mg | 36% |
| Vitamin B6 | 0.087mg | 0.452mg | 28% |
| Vitamin B1 | 0.533mg | 0.224mg | 26% |
| Folate | 111µg | 8µg | 26% |
| Manganese | 0.536mg | 1.035mg | 22% |
| Sodium | 490mg | 2mg | 21% |
| Copper | 0.101mg | 0.284mg | 20% |
| Vitamin B2 | 0.243mg | 0.05mg | 15% |
| Starch | 37.17g | 68.29g | 13% |
| Carbs | 49.42g | 80.89g | 10% |
| Polyunsaturated fat | 1.602g | 0.322g | 9% |
| Phosphorus | 98mg | 153mg | 8% |
| Calcium | 144mg | 71mg | 7% |
| Calories | 266kcal | 374kcal | 5% |
| Fats | 3.33g | 1.03g | 4% |
| Selenium | 22µg | 19.9µg | 4% |
| Fiber | 2.7g | 1.8g | 4% |
| Choline | 14.6mg | 3% | |
| Fructose | 2.43g | 0.02g | 3% |
| Protein | 8.85g | 7.51g | 3% |
| Vitamin B5 | 0.536mg | 0.672mg | 3% |
| Zinc | 0.74mg | 1.02mg | 3% |
| Vitamin B3 | 4.78mg | 5.048mg | 2% |
| Saturated fat | 0.698g | 0.294g | 2% |
| Potassium | 126mg | 174mg | 1% |
| Monounsaturated fat | 0.599g | 0.258g | 1% |
| Magnesium | 23mg | 27mg | 1% |
| Vitamin E | 0.22mg | 0.03mg | 1% |
| Net carbs | 46.72g | 79.09g | N/A |
| Sugar | 5.67g | 0.33g | N/A |
| Vitamin K | 0.2µg | 0.1µg | 0% |
| Trans fat | 0.027g | N/A | |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more ProteinProtein | +17.8% |
| Contains more FatsFats | +223.3% |
| Contains more WaterWater | +269.4% |
| Contains more OtherOther | +178.9% |
| Contains more CarbsCarbs | +63.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +132.2% |
| Contains more Poly. FatPolyunsaturated fat | +397.5% |
| Contains less Sat. FatSaturated fat | -57.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
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 GlucoseGlucose | +1327.3% |
| Contains more FructoseFructose | +12050% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +83.7% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
