Quinoa vs Semolina
Nutrition comparison per 100 g serving
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Quinoa wins in 21 out of 29 nutrient categories
Quinoa: 21
vs
Semolina: 3
(5 ties)
Overview
Vitamins
| Vitamin | Quinoa | Semolina | Winner |
|---|---|---|---|
| Choline, total | 70.2 MG | 0 MG | |
| Folate, total | 184 UG | 72 UG | |
| Niacin | 1.5 MG | 3.3 MG | |
| Pantothenic acid | 0.8 MG | 0.6 MG | |
| Riboflavin | 0.3 MG | 0.1 MG | |
| Thiamin | 0.4 MG | 0.3 MG | |
| Vitamin A, RAE | 1 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.5 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 2.4 MG | 0 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Quinoa | Semolina | Winner |
|---|---|---|---|
| Calcium, Ca | 47 MG | 17 MG | |
| Copper, Cu | 0.6 MG | 0.2 MG | |
| Iron, Fe | 4.6 MG | 1.2 MG | |
| Magnesium, Mg | 197 MG | 47 MG | |
| Manganese, Mn | 2.0 MG | 0.6 MG | |
| Phosphorus, P | 457 MG | 136 MG | |
| Potassium, K | 563 MG | 186 MG | |
| Selenium, Se | 8.5 UG | 0 UG | |
| Sodium, Na | 5 MG | 1 MG | |
| Zinc, Zn | 3.1 MG | 1.1 MG |