Oatmeal vs. Semolina — In-Depth Nutrition Comparison
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How are Oatmeal and Semolina different?
- Oatmeal is higher in Iron, Vitamin B2, and Folate, however, Semolina is richer in Selenium, Copper, Manganese, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5.
- Daily need coverage for Iron from Oatmeal is 65% higher.
- Oatmeal contains 6 times more Folate than Semolina. While Oatmeal contains 44µg of Folate, Semolina contains only 8µg.
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.
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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
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Calcium
+12.7%
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Iron
+705.4%
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Phosphorus
+98.7%
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Potassium
+185.2%
Contains
less
Sodium
-95.9%
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Zinc
+64.5%
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Copper
+330.3%
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Manganese
+85.5%
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Selenium
+298%
Equal in Magnesium - 27
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Calcium
+12.7%
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Iron
+705.4%
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Phosphorus
+98.7%
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Potassium
+185.2%
Contains
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Sodium
-95.9%
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Zinc
+64.5%
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Copper
+330.3%
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Manganese
+85.5%
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Selenium
+298%
Equal in Magnesium - 27
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.
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Contains
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Vitamin A
+∞%
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Vitamin E
+133.3%
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Vitamin B1
+16.1%
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Vitamin B2
+330%
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Folate
+450%
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Vitamin K
+300%
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Vitamin B3
+66.9%
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Vitamin B5
+112%
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Vitamin B6
+55.9%
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Vitamin A
+∞%
Contains
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Vitamin E
+133.3%
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Vitamin B1
+16.1%
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Vitamin B2
+330%
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Folate
+450%
Contains
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Vitamin K
+300%
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Vitamin B3
+66.9%
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Vitamin B5
+112%
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Vitamin B6
+55.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+32%
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Water
+752.2%
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Protein
+216.9%
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Carbs
+593.1%
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Other
+24.6%
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Fats
+32%
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Water
+752.2%
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Protein
+216.9%
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Carbs
+593.1%
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Other
+24.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-23.1%
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Monounsaturated Fat
+51.6%
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Polyunsaturated fat
+32.3%
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Saturated Fat
-23.1%
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Monounsaturated Fat
+51.6%
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Polyunsaturated fat
+32.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+38.1%
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Galactose
+∞%
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Starch
+558.5%
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Glucose
+∞%
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Fructose
+∞%
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Sucrose
+38.1%
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Galactose
+∞%
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Starch
+558.5%
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Glucose
+∞%
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Fructose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.97g | 79.09g |
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| Protein | 2.37g | 7.51g |
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| Fats | 1.36g | 1.03g |
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| Carbs | 11.67g | 80.89g |
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| Calories | 68kcal | 374kcal |
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| Starch | 10.37g | 68.29g |
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| Fructose | 0g | 0.02g |
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| Sugar | 0.46g | 0.33g |
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| Fiber | 1.7g | 1.8g |
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| Calcium | 80mg | 71mg |
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| Iron | 5.96mg | 0.74mg |
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| Magnesium | 26mg | 27mg |
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| Phosphorus | 77mg | 153mg |
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| Potassium | 61mg | 174mg |
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| Sodium | 49mg | 2mg |
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| Zinc | 0.62mg | 1.02mg |
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| Copper | 0.066mg | 0.284mg |
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| Manganese | 0.558mg | 1.035mg |
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| Selenium | 5µg | 19.9µg |
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| Vitamin A | 433IU | 0IU |
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| Vitamin A RAE | 130µg |
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| Vitamin E | 0.07mg | 0.03mg |
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| Vitamin B1 | 0.26mg | 0.224mg |
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| Vitamin B2 | 0.215mg | 0.05mg |
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| Vitamin B3 | 3.025mg | 5.048mg |
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| Vitamin B5 | 0.317mg | 0.672mg |
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| Vitamin B6 | 0.29mg | 0.452mg |
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| Folate | 44µg | 8µg |
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| Vitamin K | 0.4µg | 0.1µg |
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| Tryptophan | 0.04mg | 0.103mg |
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| Threonine | 0.083mg | 0.271mg |
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| Isoleucine | 0.105mg | 0.339mg |
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| Leucine | 0.2mg | 0.656mg |
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| Lysine | 0.135mg | 0.215mg |
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| Methionine | 0.04mg | 0.183mg |
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| Phenylalanine | 0.13mg | 0.398mg |
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| Valine | 0.151mg | 0.47mg |
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| Histidine | 0.057mg | 0.185mg |
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| Trans Fat | 0.003g |
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| Saturated Fat | 0.226g | 0.294g |
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| Monounsaturated Fat | 0.391g | 0.258g |
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| Polyunsaturated fat | 0.426g | 0.322g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
27%
26%
Minerals Daily Need Coverage Score
45%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal is lower in Saturated Fat (difference - 0.068g)
Which food is cheaper?
Oatmeal is cheaper (difference - $1.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.