Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Oat
  5. Compare
  6. Oat vs. Semolina

Oat vs. Semolina — In-Depth Nutrition Comparison

Compare

The main differences between Oat and Semolina

  • Oat is richer in Manganese, Phosphorus, Iron, Vitamin B1, Copper, Magnesium, Fiber, and Zinc, yet Semolina is richer in Vitamin B6, and Vitamin B3.
  • Daily need coverage for Manganese from Oat is 169% higher.
  • Oat contains 7 times more Magnesium than Semolina. Oat contains 177mg of Magnesium, while Semolina contains 27mg.

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

Infographic

Oat 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.
Oat
Oat
7
:
2
Semolina
Semolina
Contains more Iron +537.8%
Contains more Magnesium +555.6%
Contains more Phosphorus +241.8%
Contains more Potassium +146.6%
Contains more Zinc +289.2%
Contains more Copper +120.4%
Contains more Manganese +375%
Contains more Calcium +31.5%
Equal in Sodium - 2
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +537.8%
Contains more Magnesium +555.6%
Contains more Phosphorus +241.8%
Contains more Potassium +146.6%
Contains more Zinc +289.2%
Contains more Copper +120.4%
Contains more Manganese +375%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
Oat
4
:
4
Semolina
Semolina
Contains more Vitamin B1 +240.6%
Contains more Vitamin B2 +178%
Contains more Vitamin B5 +100.7%
Contains more Folate +600%
Contains more Vitamin B3 +425.3%
Contains more Vitamin B6 +279.8%
Oat
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% 191% 33% 19% 81% 28% 43% 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 B1 +240.6%
Contains more Vitamin B2 +178%
Contains more Vitamin B5 +100.7%
Contains more Folate +600%
Contains more Vitamin B3 +425.3%
Contains more Vitamin B6 +279.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
3
:
2
Semolina
Semolina
Contains more Protein +124.9%
Contains more Fats +569.9%
Contains more Other +142.3%
Contains more Carbs +22.1%
Contains more Water +20%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +124.9%
Contains more Fats +569.9%
Contains more Other +142.3%
Contains more Carbs +22.1%
Contains more Water +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +744.2%
Contains more Polyunsaturated fat +687.3%
Contains less Saturated Fat -75.8%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +744.2%
Contains more Polyunsaturated fat +687.3%
Contains less Saturated Fat -75.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Semolina Opinion
Net carbs 55.67g 79.09g Semolina
Protein 16.89g 7.51g Oat
Fats 6.9g 1.03g Oat
Carbs 66.27g 80.89g Semolina
Calories 389kcal 374kcal Oat
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Oat
Fiber 10.6g 1.8g Oat
Calcium 54mg 71mg Semolina
Iron 4.72mg 0.74mg Oat
Magnesium 177mg 27mg Oat
Phosphorus 523mg 153mg Oat
Potassium 429mg 174mg Oat
Sodium 2mg 2mg
Zinc 3.97mg 1.02mg Oat
Copper 0.626mg 0.284mg Oat
Manganese 4.916mg 1.035mg Oat
Selenium 19.9µg Semolina
Vitamin E 0.03mg Semolina
Vitamin B1 0.763mg 0.224mg Oat
Vitamin B2 0.139mg 0.05mg Oat
Vitamin B3 0.961mg 5.048mg Semolina
Vitamin B5 1.349mg 0.672mg Oat
Vitamin B6 0.119mg 0.452mg Semolina
Folate 56µg 8µg Oat
Vitamin K 0.1µg Semolina
Tryptophan 0.234mg 0.103mg Oat
Threonine 0.575mg 0.271mg Oat
Isoleucine 0.694mg 0.339mg Oat
Leucine 1.284mg 0.656mg Oat
Lysine 0.701mg 0.215mg Oat
Methionine 0.312mg 0.183mg Oat
Phenylalanine 0.895mg 0.398mg Oat
Valine 0.937mg 0.47mg Oat
Histidine 0.405mg 0.185mg Oat
Saturated Fat 1.217g 0.294g Semolina
Monounsaturated Fat 2.178g 0.258g Oat
Polyunsaturated fat 2.535g 0.322g Oat

Which food is preferable for your diet?

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

People also compare

Oat
Oat vs Wheat
Wheat
Oat
Oat vs Arborio rice
Arborio rice
Oat
Oat vs Glutinous rice
Glutinous rice
Semolina
Semolina vs Wild rice raw
Wild rice raw
Semolina
Semolina vs Wheat
Wheat
Semolina
Semolina vs Bulgur dry
Bulgur dry

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%
Oat
26%
Semolina
Minerals Daily Need Coverage Score
154%
Oat
52%
Semolina

Comparison summary

Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.923g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.33g)
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 Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
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.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.