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Cereal vs Semolina - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Semolina
Semolina contains less Sugars (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 - 9)
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 minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Semolina
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cereal Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
304
Cereal
18
Semolina
Mineral Summary Score
111
Cereal
22
Semolina

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
2
:
Contains more Iron +4502.7%
Contains more Zinc +645.1%
Contains more Calcium +610%
Contains more Potassium +65.7%
Contains more Magnesium +42.1%
Contains more Copper +107.3%
Contains more Phosphorus +98.7%
Contains less Sodium -99.7%
Contains more Iron +4502.7%
Contains more Zinc +645.1%
Contains more Calcium +610%
Contains more Potassium +65.7%
Contains more Magnesium +42.1%
Contains more Copper +107.3%
Contains more Phosphorus +98.7%
Contains less Sodium -99.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
7
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
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 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
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 +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
36%
Cereal
45%
Semolina
Carbohydrates
87%
Cereal
81%
Semolina
Fats
5%
Cereal
5%
Semolina

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cereal Semolina Opinion
Calories 378 374 Cereal
Protein 6.06 7.51 Semolina
Fats 1.08 1.03 Cereal
Vitamin C 38.5 0 Cereal
Carbs 86.85 80.89 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Semolina
Iron 34.06 0.74 Cereal
Calcium 10 71 Semolina
Potassium 105 174 Semolina
Magnesium 19 27 Semolina
Sugars 10.35 0.33 Cereal
Fiber 1.4 1.8 Semolina
Copper 0.137 0.284 Semolina
Zinc 7.6 1.02 Cereal
Starch 68.29 Semolina
Phosphorus 77 153 Semolina
Sodium 795 2 Semolina
Vitamin A 2792 0 Cereal
Vitamin E 0.08 0.03 Cereal
Vitamin D 0 Semolina
Vitamin B1 6.288 0.224 Cereal
Vitamin B2 3.87 0.05 Cereal
Vitamin B3 29.62 5.048 Cereal
Vitamin B5 0.226 0.672 Semolina
Vitamin B6 5.986 0.452 Cereal
Vitamin B12 0 Semolina
Vitamin K 0 0.1 Semolina
Folic acid (B9) 0 Semolina
Trans Fat
Saturated Fat 0.26 0.294 Cereal
Monounsaturated Fat 0.204 0.258 Semolina
Polyunsaturated fat 0.354 0.322 Cereal
Tryptophan 0.066 0.103 Semolina
Threonine 0.241 0.271 Semolina
Isoleucine 0.26 0.339 Semolina
Leucine 0.767 0.656 Cereal
Lysine 0.113 0.215 Semolina
Methionine 0.13 0.183 Semolina
Phenylalanine 0.365 0.398 Semolina
Valine 0.344 0.47 Semolina
Histidine 0.162 0.185 Semolina
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.