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Oat vs Semolina - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.923g)
Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 0.33g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 4)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.8)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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.
Oat Semolina
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat 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
21
Oat
18
Semolina
Mineral Summary Score
74
Oat
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
Oat
6
:
Contains more Iron +537.8%
Contains more Potassium +146.6%
Contains more Magnesium +555.6%
Contains more Copper +120.4%
Contains more Zinc +289.2%
Contains more Phosphorus +241.8%
Contains more Calcium +31.5%
Equal in Sodium - 2
Contains more Iron +537.8%
Contains more Potassium +146.6%
Contains more Magnesium +555.6%
Contains more Copper +120.4%
Contains more Zinc +289.2%
Contains more Phosphorus +241.8%
Contains more Calcium +31.5%
Equal in Sodium - 2

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
Oat
3
:
Contains more Vitamin B1 +240.6%
Contains more Vitamin B2 +178%
Contains more Vitamin B5 +100.7%
Contains more Vitamin B3 +425.3%
Contains more Vitamin B6 +279.8%
Contains more Vitamin B1 +240.6%
Contains more Vitamin B2 +178%
Contains more Vitamin B5 +100.7%
Contains more Vitamin B3 +425.3%
Contains more Vitamin B6 +279.8%

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
101%
Oat
45%
Semolina
Carbohydrates
66%
Oat
81%
Semolina
Fats
32%
Oat
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 Oat Semolina Opinion
Calories 389 374 Oat
Protein 16.89 7.51 Oat
Fats 6.9 1.03 Oat
Vitamin C 0 0
Carbs 66.27 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 0.74 Oat
Calcium 54 71 Semolina
Potassium 429 174 Oat
Magnesium 177 27 Oat
Sugars 0.33 Semolina
Fiber 10.6 1.8 Oat
Copper 0.626 0.284 Oat
Zinc 3.97 1.02 Oat
Starch 68.29 Semolina
Phosphorus 523 153 Oat
Sodium 2 2
Vitamin A 0 0
Vitamin E 0.03 Semolina
Vitamin D 0 0
Vitamin B1 0.763 0.224 Oat
Vitamin B2 0.139 0.05 Oat
Vitamin B3 0.961 5.048 Semolina
Vitamin B5 1.349 0.672 Oat
Vitamin B6 0.119 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.1 Semolina
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.217 0.294 Semolina
Monounsaturated Fat 2.178 0.258 Oat
Polyunsaturated fat 2.535 0.322 Oat
Tryptophan 0.234 0.103 Oat
Threonine 0.575 0.271 Oat
Isoleucine 0.694 0.339 Oat
Leucine 1.284 0.656 Oat
Lysine 0.701 0.215 Oat
Methionine 0.312 0.183 Oat
Phenylalanine 0.895 0.398 Oat
Valine 0.937 0.47 Oat
Histidine 0.405 0.185 Oat
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.