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  6. Cereal vs. Semolina

Cereal vs. Semolina — In-Depth Nutrition Comparison

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The main differences between Cereal and Semolina

  • Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Zinc, and Vitamin C, yet Semolina is richer in Selenium, and Copper.
  • Daily need coverage for Vitamin B1 from Cereal is 505% higher.
  • Semolina contains less Sodium.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Cereal vs Semolina infographic
Infographic link

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.
Cereal
Cereal
2
:
8
Semolina
Semolina
Contains more Iron +4502.7%
Contains more Zinc +645.1%
Contains more Calcium +610%
Contains more Magnesium +42.1%
Contains more Phosphorus +98.7%
Contains more Potassium +65.7%
Contains less Sodium -99.7%
Contains more Copper +107.3%
Contains more Manganese +31%
Contains more Selenium +215.9%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +4502.7%
Contains more Zinc +645.1%
Contains more Calcium +610%
Contains more Magnesium +42.1%
Contains more Phosphorus +98.7%
Contains more Potassium +65.7%
Contains less Sodium -99.7%
Contains more Copper +107.3%
Contains more Manganese +31%
Contains more Selenium +215.9%

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.
Cereal
Cereal
7
:
5
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2707.1%
Contains more Vitamin B2 +7640%
Contains more Vitamin B3 +486.8%
Contains more Vitamin B6 +1224.3%
Contains more Vitamin B5 +197.3%
Contains more Vitamin K +∞%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2707.1%
Contains more Vitamin B2 +7640%
Contains more Vitamin B3 +486.8%
Contains more Vitamin B6 +1224.3%
Contains more Vitamin B5 +197.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
3
:
2
Semolina
Semolina
Contains more Other +214.1%
Contains more Protein +23.9%
Contains more Water +160.8%
Equal in Fats - 1.03
Equal in Carbs - 80.89
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Semolina
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 Other +214.1%
Contains more Protein +23.9%
Contains more Water +160.8%
Equal in Fats - 1.03
Equal in Carbs - 80.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
:
1
Semolina
Semolina
Contains less Saturated Fat -11.6%
Contains more Monounsaturated Fat +26.5%
Equal in Polyunsaturated fat - 0.322
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -11.6%
Contains more Monounsaturated Fat +26.5%
Equal in Polyunsaturated fat - 0.322

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
Cereal
4
:
1
Semolina
Semolina
Contains more Sucrose +4538.1%
Contains more Glucose +145.5%
Contains more Fructose +1200%
Contains more Maltose +∞%
Contains more Starch +∞%
Cereal
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Semolina
100%
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 Sucrose +4538.1%
Contains more Glucose +145.5%
Contains more Fructose +1200%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Semolina Opinion
Net carbs 85.45g 79.09g Cereal
Protein 6.06g 7.51g Semolina
Fats 1.08g 1.03g Cereal
Carbs 86.85g 80.89g Cereal
Calories 378kcal 374kcal Cereal
Starch 68.29g Semolina
Fructose 0.26g 0.02g Cereal
Sugar 10.35g 0.33g Semolina
Fiber 1.4g 1.8g Semolina
Calcium 10mg 71mg Semolina
Iron 34.06mg 0.74mg Cereal
Magnesium 19mg 27mg Semolina
Phosphorus 77mg 153mg Semolina
Potassium 105mg 174mg Semolina
Sodium 795mg 2mg Semolina
Zinc 7.6mg 1.02mg Cereal
Copper 0.137mg 0.284mg Semolina
Manganese 0.79mg 1.035mg Semolina
Selenium 6.3µg 19.9µg Semolina
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg Cereal
Vitamin E 0.08mg 0.03mg Cereal
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.224mg Cereal
Vitamin B2 3.87mg 0.05mg Cereal
Vitamin B3 29.62mg 5.048mg Cereal
Vitamin B5 0.226mg 0.672mg Semolina
Vitamin B6 5.986mg 0.452mg Cereal
Folate 8µg Semolina
Vitamin K 0µg 0.1µg Semolina
Tryptophan 0.066mg 0.103mg Semolina
Threonine 0.241mg 0.271mg Semolina
Isoleucine 0.26mg 0.339mg Semolina
Leucine 0.767mg 0.656mg Cereal
Lysine 0.113mg 0.215mg Semolina
Methionine 0.13mg 0.183mg Semolina
Phenylalanine 0.365mg 0.398mg Semolina
Valine 0.344mg 0.47mg Semolina
Histidine 0.162mg 0.185mg Semolina
Saturated Fat 0.26g 0.294g Cereal
Monounsaturated Fat 0.204g 0.258g Semolina
Polyunsaturated fat 0.354g 0.322g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
393%
Cereal
26%
Semolina
Minerals Daily Need Coverage Score
183%
Cereal
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 10.02g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 793mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.4)
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. 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.