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

Semolina vs. Groat — In-Depth Nutrition Comparison

Compare

The main differences between Semolina and Groat

  • Semolina is richer in Selenium, and Vitamin B6, yet Groat is richer in Copper, Magnesium, Fiber, Vitamin B2, Phosphorus, Iron, Zinc, and Vitamin B3.
  • Daily need coverage for Copper from Groat is 91% higher.
  • Semolina contains 2 times more Selenium than Groat. Semolina contains 19.9µg of Selenium, while Groat contains 8.3µg.

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

Infographic

Semolina vs Groat 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
2
:
8
Groat
Groat
Contains more Calcium +294.4%
Contains more Selenium +139.8%
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%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +294.4%
Contains more Selenium +139.8%
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%

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
:
4
Groat
Groat
Contains more Vitamin B1 +121.8%
Contains more Vitamin B6 +115.2%
Contains more Vitamin B2 +750%
Contains more Vitamin B3 +39.1%
Contains more Vitamin B5 +83.5%
Contains more Folate +275%
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%
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%
Contains more Vitamin B1 +121.8%
Contains more Vitamin B6 +115.2%
Contains more Vitamin B2 +750%
Contains more Vitamin B3 +39.1%
Contains more Vitamin B5 +83.5%
Contains more Folate +275%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
Groat
Groat
Contains more Carbs +13.1%
Contains more Protein +76.4%
Contains more Fats +230.1%
Contains more Other +195.8%
Equal in Water - 9.75
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
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
Contains more Carbs +13.1%
Contains more Protein +76.4%
Contains more Fats +230.1%
Contains more Other +195.8%
Equal in Water - 9.75

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

Semolina
Semolina vs Wild rice raw
Wild rice raw
Semolina
Semolina vs Wheat
Wheat
Semolina
Semolina vs Bulgur dry
Bulgur dry
Groat
Groat vs Rice
Rice
Groat
Groat vs Bulgur dry
Bulgur dry
Groat
Groat vs Wheat
Wheat

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

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.