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  6. Semolina vs. Cornmeal

Semolina vs. Cornmeal — In-Depth Nutrition Comparison

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How are Semolina and Cornmeal different?

  • Semolina is richer in Manganese, Copper, Vitamin B6, Selenium, and Vitamin B5, while Cornmeal is higher in Folate, Iron, Vitamin B1, Vitamin B2, and Fiber.
  • Cornmeal covers your daily need of Folate 50% more than Semolina.
  • Semolina contains 6 times more Manganese than Cornmeal. Semolina contains 1.035mg of Manganese, while Cornmeal contains 0.174mg.

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

Infographic

Semolina vs Cornmeal 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.
Semolina
Semolina
8
:
2
Cornmeal
Cornmeal
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%
Contains more Iron +489.2%
Contains more Magnesium +18.5%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
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%
Contains more Iron +489.2%
Contains more Magnesium +18.5%

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.
Semolina
Semolina
4
:
5
Cornmeal
Cornmeal
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +148.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +146%
Contains more Vitamin B2 +664%
Contains more Folate +2512.5%
Equal in Vitamin B3 - 4.968
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%
Cornmeal
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%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +148.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +146%
Contains more Vitamin B2 +664%
Contains more Folate +2512.5%
Equal in Vitamin B3 - 4.968

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
3
:
2
Cornmeal
Cornmeal
Contains more Other +39.2%
Contains more Fats +69.9%
Contains more Water +13.4%
Equal in Protein - 7.11
Equal in Carbs - 79.45
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Other +39.2%
Contains more Fats +69.9%
Contains more Water +13.4%
Equal in Protein - 7.11
Equal in Carbs - 79.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
0
:
3
Cornmeal
Cornmeal
Contains less Saturated Fat -25.2%
Contains more Monounsaturated Fat +51.2%
Contains more Polyunsaturated fat +157.1%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 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
Semolina
Semolina
0
:
5
Cornmeal
Cornmeal
Contains more Sucrose +223.8%
Contains more Glucose +409.1%
Contains more Fructose +750%
Contains more Maltose +∞%
Equal in Starch - 73.3
Semolina
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
Cornmeal
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
Contains more Sucrose +223.8%
Contains more Glucose +409.1%
Contains more Fructose +750%
Contains more Maltose +∞%
Equal in Starch - 73.3

Comparison summary table

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

Which food is preferable for your diet?

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

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.