Semolina vs. Corn — In-Depth Nutrition Comparison

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The main differences between Semolina and Corn

Semolina is richer in Manganese, Selenium, Copper, Vitamin B6, Vitamin B3, Vitamin B1, Phosphorus, and Calcium, yet Corn is richer in Vitamin C.
Daily need coverage for Manganese from Semolina is 38% higher.
Semolina contains 100 times more Selenium than Corn. Semolina contains 19.9µg of Selenium, while Corn contains 0.2µg.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

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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

Corn

Contains more Calcium +2266.7%

Contains more Iron +64.4%

Contains more Phosphorus +98.7%

Contains more Zinc +64.5%

Contains more Copper +479.6%

Contains more Manganese +519.8%

Contains more Selenium +9850%

Contains more Potassium +25.3%

Contains less Sodium -50%

Equal in Magnesium - 26

Semolina

Corn

Contains more Calcium +2266.7%

Contains more Iron +64.4%

Contains more Phosphorus +98.7%

Contains more Zinc +64.5%

Contains more Copper +479.6%

Contains more Manganese +519.8%

Contains more Selenium +9850%

Contains more Potassium +25.3%

Contains less Sodium -50%

Equal in Magnesium - 26

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

Corn

Contains more Vitamin B1 +140.9%

Contains more Vitamin B3 +199.9%

Contains more Vitamin B6 +225.2%

Contains more Vitamin A +∞%

Contains more Vitamin E +200%

Contains more Vitamin C +∞%

Contains more Vitamin B2 +14%

Contains more Vitamin B5 +17.9%

Contains more Folate +187.5%

Contains more Vitamin K +300%

Semolina

Corn

Contains more Vitamin B1 +140.9%

Contains more Vitamin B3 +199.9%

Contains more Vitamin B6 +225.2%

Contains more Vitamin A +∞%

Contains more Vitamin E +200%

Contains more Vitamin C +∞%

Contains more Vitamin B2 +14%

Contains more Vitamin B5 +17.9%

Contains more Folate +187.5%

Contains more Vitamin K +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Semolina

Corn

Contains more Protein +120.2%

Contains more Carbs +285.6%

Contains more Fats +45.6%

Contains more Water +644.5%

Equal in Other - 0.7

Semolina

Protein: 7.51 g

Fats: 1.03 g

Carbs: 80.89 g

Water: 9.86 g

Other: 0.71 g

Corn

Protein: 3.41 g

Fats: 1.5 g

Carbs: 20.98 g

Water: 73.41 g

Other: 0.7 g

Contains more Protein +120.2%

Contains more Carbs +285.6%

Contains more Fats +45.6%

Contains more Water +644.5%

Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison

Semolina

Corn

Contains less Saturated Fat -33%

Contains more Monounsaturated Fat +45%

Contains more Polyunsaturated fat +87.3%

Semolina

Saturated Fat: 0.294 g

Monounsaturated Fat: 0.258 g

Polyunsaturated fat: 0.322 g

Corn

Saturated Fat: 0.197 g

Monounsaturated Fat: 0.374 g

Polyunsaturated fat: 0.603 g

Contains less Saturated Fat -33%

Contains more Monounsaturated Fat +45%

Contains more Polyunsaturated fat +87.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Semolina

Corn

Contains more Starch +852.4%

Contains more Sucrose +1204.8%

Contains more Glucose +663.6%

Contains more Fructose +3850%

Contains more Maltose +∞%

Semolina

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

Corn

Starch: 7.17 g

Sucrose: 2.74 g

Glucose: 0.84 g

Fructose: 0.79 g

Lactose: 0 g

Maltose: 0.17 g

Galactose: 0 g

Contains more Starch +852.4%

Contains more Sucrose +1204.8%

Contains more Glucose +663.6%

Contains more Fructose +3850%

Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Rich in minerals
Lower in Sugar
Lower in Sodium
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Rich in vitamins
Lower in Cholesterol	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	79.09g	18.58g
Protein	7.51g	3.41g
Fats	1.03g	1.5g
Carbs	80.89g	20.98g
Calories	374kcal	96kcal
Starch	68.29g	7.17g
Fructose	0.02g	0.79g
Sugar	0.33g	4.54g
Fiber	1.8g	2.4g
Calcium	71mg	3mg
Iron	0.74mg	0.45mg
Magnesium	27mg	26mg
Phosphorus	153mg	77mg
Potassium	174mg	218mg
Sodium	2mg	1mg
Zinc	1.02mg	0.62mg
Copper	0.284mg	0.049mg
Manganese	1.035mg	0.167mg
Selenium	19.9µg	0.2µg
Vitamin A	0IU	263IU
Vitamin A RAE		13µg
Vitamin E	0.03mg	0.09mg
Vitamin C	0mg	5.5mg
Vitamin B1	0.224mg	0.093mg
Vitamin B2	0.05mg	0.057mg
Vitamin B3	5.048mg	1.683mg
Vitamin B5	0.672mg	0.792mg
Vitamin B6	0.452mg	0.139mg
Folate	8µg	23µg
Vitamin K	0.1µg	0.4µg
Tryptophan	0.103mg	0.023mg
Threonine	0.271mg	0.133mg
Isoleucine	0.339mg	0.133mg
Leucine	0.656mg	0.358mg
Lysine	0.215mg	0.141mg
Methionine	0.183mg	0.069mg
Phenylalanine	0.398mg	0.155mg
Valine	0.47mg	0.191mg
Histidine	0.185mg	0.091mg
Saturated Fat	0.294g	0.197g
Monounsaturated Fat	0.258g	0.374g
Polyunsaturated fat	0.322g	0.603g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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%

17%

Minerals Daily Need Coverage Score

52%

14%

Comparison summary

Which food is richer in minerals?

Semolina is relatively richer in minerals

Which food is lower in Sugar?

Semolina is lower in Sugar (difference - 4.21g)

Which food contains less Sodium?

Corn contains less Sodium (difference - 1mg)

Which food is lower in Saturated Fat?

Corn is lower in Saturated Fat (difference - 0.097g)

Which food is lower in glycemic index?

Corn is lower in glycemic index (difference - 2)

Which food is cheaper?

Corn is cheaper (difference - $0.2)

Which food is richer in vitamins?

Corn is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Semolina vs. Corn — In-Depth Nutrition Comparison

The main differences between Semolina and Corn

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References