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  6. Semolina vs. Lentil

Semolina vs. Lentil — In-Depth Nutrition Comparison

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What are the main differences between Semolina and Lentil?

  • Semolina is richer in Selenium, Vitamin B3, Manganese, Vitamin B6, and Calcium, yet Lentil is richer in Folate, Iron, Fiber, and Potassium.
  • Lentil's daily need coverage for Folate is 43% higher.
  • Semolina has 7 times more Selenium than Lentil. Semolina has 19.9µg of Selenium, while Lentil has 2.8µg.

We used Rice, white, long-grain, parboiled, unenriched, dry and Lentils, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Semolina vs Lentil 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
4
:
5
Lentil
Lentil
Contains more Calcium +273.7%
Contains more Copper +13.1%
Contains more Manganese +109.5%
Contains more Selenium +610.7%
Contains more Iron +350%
Contains more Magnesium +33.3%
Contains more Phosphorus +17.6%
Contains more Potassium +112.1%
Contains more Zinc +24.5%
Equal in Sodium - 2
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +273.7%
Contains more Copper +13.1%
Contains more Manganese +109.5%
Contains more Selenium +610.7%
Contains more Iron +350%
Contains more Magnesium +33.3%
Contains more Phosphorus +17.6%
Contains more Potassium +112.1%
Contains more Zinc +24.5%
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.
Semolina
Semolina
4
:
6
Lentil
Lentil
Contains more Vitamin B1 +32.5%
Contains more Vitamin B3 +376.2%
Contains more Vitamin B6 +153.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +46%
Contains more Folate +2162.5%
Contains more Vitamin K +1600%
Equal in Vitamin B5 - 0.638
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%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin B1 +32.5%
Contains more Vitamin B3 +376.2%
Contains more Vitamin B6 +153.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +46%
Contains more Folate +2162.5%
Contains more Vitamin K +1600%
Equal in Vitamin B5 - 0.638

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
Lentil
Lentil
Contains more Fats +171.1%
Contains more Carbs +301.8%
Contains more Protein +20.1%
Contains more Water +606.3%
Contains more Other +16.9%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Fats +171.1%
Contains more Carbs +301.8%
Contains more Protein +20.1%
Contains more Water +606.3%
Contains more Other +16.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +303.1%
Contains more Polyunsaturated fat +84%
Contains less Saturated Fat -82%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +303.1%
Contains more Polyunsaturated fat +84%
Contains less Saturated Fat -82%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Lentil Opinion
Net carbs 79.09g 12.23g Semolina
Protein 7.51g 9.02g Lentil
Fats 1.03g 0.38g Semolina
Carbs 80.89g 20.13g Semolina
Calories 374kcal 116kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 1.8g Semolina
Fiber 1.8g 7.9g Lentil
Calcium 71mg 19mg Semolina
Iron 0.74mg 3.33mg Lentil
Magnesium 27mg 36mg Lentil
Phosphorus 153mg 180mg Lentil
Potassium 174mg 369mg Lentil
Sodium 2mg 2mg
Zinc 1.02mg 1.27mg Lentil
Copper 0.284mg 0.251mg Semolina
Manganese 1.035mg 0.494mg Semolina
Selenium 19.9µg 2.8µg Semolina
Vitamin A 0IU 8IU Lentil
Vitamin E 0.03mg 0.11mg Lentil
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.224mg 0.169mg Semolina
Vitamin B2 0.05mg 0.073mg Lentil
Vitamin B3 5.048mg 1.06mg Semolina
Vitamin B5 0.672mg 0.638mg Semolina
Vitamin B6 0.452mg 0.178mg Semolina
Folate 8µg 181µg Lentil
Vitamin K 0.1µg 1.7µg Lentil
Tryptophan 0.103mg 0.081mg Semolina
Threonine 0.271mg 0.323mg Lentil
Isoleucine 0.339mg 0.39mg Lentil
Leucine 0.656mg 0.654mg Semolina
Lysine 0.215mg 0.63mg Lentil
Methionine 0.183mg 0.077mg Semolina
Phenylalanine 0.398mg 0.445mg Lentil
Valine 0.47mg 0.448mg Semolina
Histidine 0.185mg 0.254mg Lentil
Saturated Fat 0.294g 0.053g Lentil
Monounsaturated Fat 0.258g 0.064g Semolina
Polyunsaturated fat 0.322g 0.175g Semolina

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.47g)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.241g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 25)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.3)
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 minerals?
?
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.
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.