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  6. Groat vs. Semolina

Groat vs. Semolina — In-Depth Nutrition Comparison

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The main differences between Groat and Semolina

  • Groat is richer in Copper, Magnesium, Fiber, Vitamin B2, Phosphorus, Iron, Zinc, and Vitamin B3, yet Semolina is richer in Selenium, and Vitamin B6.
  • Daily need coverage for Copper from Groat is 91% higher.
  • Groat contains 9 times more Magnesium than Semolina. Groat contains 231mg of Magnesium, while Semolina contains 27mg.

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

Infographic

Groat 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.
Groat
Groat
8
:
2
Semolina
Semolina
Contains more Iron +197.3%
Contains more Magnesium +755.6%
Contains more Phosphorus +126.8%
Contains more Potassium +164.4%
Contains less Sodium -50%
Contains more Zinc +135.3%
Contains more Copper +287.3%
Contains more Manganese +25.6%
Contains more Calcium +294.4%
Contains more Selenium +139.8%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +197.3%
Contains more Magnesium +755.6%
Contains more Phosphorus +126.8%
Contains more Potassium +164.4%
Contains less Sodium -50%
Contains more Zinc +135.3%
Contains more Copper +287.3%
Contains more Manganese +25.6%
Contains more Calcium +294.4%
Contains more Selenium +139.8%

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.
Groat
Groat
4
:
4
Semolina
Semolina
Contains more Vitamin B2 +750%
Contains more Vitamin B3 +39.1%
Contains more Vitamin B5 +83.5%
Contains more Folate +275%
Contains more Vitamin B1 +121.8%
Contains more Vitamin B6 +115.2%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 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 B2 +750%
Contains more Vitamin B3 +39.1%
Contains more Vitamin B5 +83.5%
Contains more Folate +275%
Contains more Vitamin B1 +121.8%
Contains more Vitamin B6 +115.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
:
2
Semolina
Semolina
Contains more Protein +76.4%
Contains more Fats +230.1%
Contains more Other +195.8%
Contains more Carbs +13.1%
Equal in Water - 9.86
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 Protein +76.4%
Contains more Fats +230.1%
Contains more Other +195.8%
Contains more Carbs +13.1%
Equal in Water - 9.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +303.1%
Contains more Polyunsaturated fat +222.7%
Contains less Saturated Fat -60.3%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +303.1%
Contains more Polyunsaturated fat +222.7%
Contains less Saturated Fat -60.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Semolina Opinion
Net carbs 61.5g 79.09g Semolina
Protein 13.25g 7.51g Groat
Fats 3.4g 1.03g Groat
Carbs 71.5g 80.89g Semolina
Calories 343kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Groat
Fiber 10g 1.8g Groat
Calcium 18mg 71mg Semolina
Iron 2.2mg 0.74mg Groat
Magnesium 231mg 27mg Groat
Phosphorus 347mg 153mg Groat
Potassium 460mg 174mg Groat
Sodium 1mg 2mg Groat
Zinc 2.4mg 1.02mg Groat
Copper 1.1mg 0.284mg Groat
Manganese 1.3mg 1.035mg Groat
Selenium 8.3µg 19.9µg Semolina
Vitamin E 0.03mg Semolina
Vitamin B1 0.101mg 0.224mg Semolina
Vitamin B2 0.425mg 0.05mg Groat
Vitamin B3 7.02mg 5.048mg Groat
Vitamin B5 1.233mg 0.672mg Groat
Vitamin B6 0.21mg 0.452mg Semolina
Folate 30µg 8µg Groat
Vitamin K 0.1µg Semolina
Tryptophan 0.192mg 0.103mg Groat
Threonine 0.506mg 0.271mg Groat
Isoleucine 0.498mg 0.339mg Groat
Leucine 0.832mg 0.656mg Groat
Lysine 0.672mg 0.215mg Groat
Methionine 0.172mg 0.183mg Semolina
Phenylalanine 0.52mg 0.398mg Groat
Valine 0.678mg 0.47mg Groat
Histidine 0.309mg 0.185mg Groat
Saturated Fat 0.741g 0.294g Semolina
Monounsaturated Fat 1.04g 0.258g Groat
Polyunsaturated fat 1.039g 0.322g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
33%
Groat
26%
Semolina
Minerals Daily Need Coverage Score
109%
Groat
52%
Semolina

Comparison summary

Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.447g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.2)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (54)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.