Semolina vs. Hummus — In-Depth Nutrition Comparison

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The main differences between semolina and hummus

Semolina is richer in selenium, vitamin B3, vitamin B6, manganese, and vitamin B5, yet hummus is richer in copper, iron, folate, and fiber.
Daily need coverage for selenium for semolina is 31% higher.
Semolina contains 9 times more vitamin B3 than hummus. Semolina contains 5.048mg of vitamin B3, while hummus contains 0.582mg.
Semolina contains less sodium.
Hummus has a lower glycemic index than semolina.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Hummus, commercial.

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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.

Semolina

Hummus

Contains more CalciumCalcium	+86.8%
Contains less SodiumSodium	-99.5%
Contains more ManganeseManganese	+33.9%
Contains more SeleniumSelenium	+665.4%

Contains more MagnesiumMagnesium	+163%
Contains more PotassiumPotassium	+31%
Contains more IronIron	+229.7%
Contains more CopperCopper	+85.6%
Contains more ZincZinc	+79.4%
Contains more PhosphorusPhosphorus	+15%

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.

Semolina

Hummus

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+24.4%
Contains more Vitamin B3Vitamin B3	+767.4%
Contains more Vitamin B5Vitamin B5	+409.1%
Contains more Vitamin B6Vitamin B6	+126%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B2Vitamin B2	+28%
Contains more FolateFolate	+937.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	19.9µg	2.6µg	31%
Starch	68.29g		28%
Vitamin B3	5.048mg	0.582mg	28%
Copper	0.284mg	0.527mg	27%
Carbs	80.89g	14.29g	22%
Polyunsaturated fat	0.322g	3.613g	22%
Iron	0.74mg	2.44mg	21%
Vitamin B6	0.452mg	0.2mg	19%
Folate	8µg	83µg	19%
Fiber	1.8g	6g	17%
Sodium	2mg	379mg	16%
Fats	1.03g	9.6g	13%
Manganese	1.035mg	0.773mg	11%
Vitamin B5	0.672mg	0.132mg	11%
Calories	374kcal	166kcal	10%
Magnesium	27mg	71mg	10%
Monounsaturated fat	0.258g	4.039g	9%
Zinc	1.02mg	1.83mg	7%
Saturated fat	0.294g	1.437g	5%
Vitamin B1	0.224mg	0.18mg	4%
Calcium	71mg	38mg	3%
Phosphorus	153mg	176mg	3%
Potassium	174mg	228mg	2%
Protein	7.51g	7.9g	1%
Vitamin B2	0.05mg	0.064mg	1%
Protein per 100 calories	2g	4.8g	N/A
Calories per 10 g protein	498kcal	210kcal	N/A
Weight per 100 calories	27g	60g	N/A
Unsaturated / Saturated Fat ratio	2	5.3	N/A
Net carbs	79.09g	8.29g	N/A
Sugar	0.33g		N/A
Vitamin E	0.03mg		0%
Vitamin K	0.1µg		0%
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%
Fructose	0.02g		0%