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Cornmeal vs. Semolina — In-Depth Nutrition Comparison

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How are Cornmeal and Semolina different?

  • Cornmeal is richer in Folate, Iron, Vitamin B1, Vitamin B2, and Fiber, while Semolina is higher in Manganese, Copper, Vitamin B6, Selenium, and Vitamin B5.
  • Cornmeal covers your daily need of Folate 50% more than Semolina.
  • Cornmeal contains 8 times more Vitamin B2 than Semolina. Cornmeal contains 0.382mg of Vitamin B2, while Semolina contains 0.05mg.

Cornmeal, degermed, enriched, yellow and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

Infographic

Cornmeal 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.
Contains more Iron +489.2%
Contains more Magnesium +18.5%
Contains more Calcium +2266.7%
Contains more Phosphorus +54.5%
Contains more Potassium +22.5%
Contains less Sodium -71.4%
Contains more Zinc +54.5%
Contains more Copper +273.7%
Contains more Manganese +494.8%
Contains more Selenium +89.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +489.2%
Contains more Magnesium +18.5%
Contains more Calcium +2266.7%
Contains more Phosphorus +54.5%
Contains more Potassium +22.5%
Contains less Sodium -71.4%
Contains more Zinc +54.5%
Contains more Copper +273.7%
Contains more Manganese +494.8%
Contains more Selenium +89.5%

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 A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +146%
Contains more Vitamin B2 +664%
Contains more Folate +2512.5%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +148.4%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 5.048
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
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 +300%
Contains more Vitamin B1 +146%
Contains more Vitamin B2 +664%
Contains more Folate +2512.5%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +148.4%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 5.048

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +69.9%
Contains more Water +13.4%
Contains more Other +39.2%
Equal in Protein - 7.51
Equal in Carbs - 80.89
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
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 Fats +69.9%
Contains more Water +13.4%
Contains more Other +39.2%
Equal in Protein - 7.51
Equal in Carbs - 80.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -25.2%
Contains more Monounsaturated Fat +51.2%
Contains more Polyunsaturated fat +157.1%
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -25.2%
Contains more Monounsaturated Fat +51.2%
Contains more Polyunsaturated fat +157.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +223.8%
Contains more Glucose +409.1%
Contains more Fructose +750%
Contains more Maltose +∞%
Equal in Starch - 68.29
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
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 +223.8%
Contains more Glucose +409.1%
Contains more Fructose +750%
Contains more Maltose +∞%
Equal in Starch - 68.29

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Semolina Opinion
Net carbs 75.55g 79.09g Semolina
Protein 7.11g 7.51g Semolina
Fats 1.75g 1.03g Cornmeal
Carbs 79.45g 80.89g Semolina
Calories 370kcal 374kcal Semolina
Starch 73.3g 68.29g Cornmeal
Fructose 0.17g 0.02g Cornmeal
Sugar 1.61g 0.33g Semolina
Fiber 3.9g 1.8g Cornmeal
Calcium 3mg 71mg Semolina
Iron 4.36mg 0.74mg Cornmeal
Magnesium 32mg 27mg Cornmeal
Phosphorus 99mg 153mg Semolina
Potassium 142mg 174mg Semolina
Sodium 7mg 2mg Semolina
Zinc 0.66mg 1.02mg Semolina
Copper 0.076mg 0.284mg Semolina
Manganese 0.174mg 1.035mg Semolina
Selenium 10.5µg 19.9µg Semolina
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg Cornmeal
Vitamin E 0.12mg 0.03mg Cornmeal
Vitamin B1 0.551mg 0.224mg Cornmeal
Vitamin B2 0.382mg 0.05mg Cornmeal
Vitamin B3 4.968mg 5.048mg Semolina
Vitamin B5 0.24mg 0.672mg Semolina
Vitamin B6 0.182mg 0.452mg Semolina
Folate 209µg 8µg Cornmeal
Vitamin K 0µg 0.1µg Semolina
Tryptophan 0.038mg 0.103mg Semolina
Threonine 0.172mg 0.271mg Semolina
Isoleucine 0.242mg 0.339mg Semolina
Leucine 1.006mg 0.656mg Cornmeal
Lysine 0.105mg 0.215mg Semolina
Methionine 0.162mg 0.183mg Semolina
Phenylalanine 0.366mg 0.398mg Semolina
Valine 0.337mg 0.47mg Semolina
Histidine 0.172mg 0.185mg Semolina
Saturated Fat 0.22g 0.294g Cornmeal
Monounsaturated Fat 0.39g 0.258g Cornmeal
Polyunsaturated fat 0.828g 0.322g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
46%
Cornmeal
26%
Semolina
Minerals Daily Need Coverage Score
37%
Cornmeal
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.074g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. 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.