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  6. Semolina vs. Oatmeal

Semolina vs. Oatmeal — In-Depth Nutrition Comparison

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How are Semolina and Oatmeal different?

  • Semolina is higher in Selenium, Copper, Manganese, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5, however, Oatmeal is richer in Iron, Vitamin B2, and Folate.
  • Daily need coverage for Iron from Oatmeal is 65% higher.
  • Semolina contains 4 times more Copper than Oatmeal. While Semolina contains 0.284mg of Copper, Oatmeal contains only 0.066mg.

Rice, white, long-grain, parboiled, unenriched, dry and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Semolina vs Oatmeal 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
Oatmeal
Oatmeal
Contains more Phosphorus +98.7%
Contains more Potassium +185.2%
Contains less Sodium -95.9%
Contains more Zinc +64.5%
Contains more Copper +330.3%
Contains more Manganese +85.5%
Contains more Selenium +298%
Contains more Calcium +12.7%
Contains more Iron +705.4%
Equal in Magnesium - 26
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Phosphorus +98.7%
Contains more Potassium +185.2%
Contains less Sodium -95.9%
Contains more Zinc +64.5%
Contains more Copper +330.3%
Contains more Manganese +85.5%
Contains more Selenium +298%
Contains more Calcium +12.7%
Contains more Iron +705.4%
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
Semolina
3
:
6
Oatmeal
Oatmeal
Contains more Vitamin B3 +66.9%
Contains more Vitamin B5 +112%
Contains more Vitamin B6 +55.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B2 +330%
Contains more Folate +450%
Contains more Vitamin K +300%
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin B3 +66.9%
Contains more Vitamin B5 +112%
Contains more Vitamin B6 +55.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B2 +330%
Contains more Folate +450%
Contains more Vitamin K +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
3
:
2
Oatmeal
Oatmeal
Contains more Protein +216.9%
Contains more Carbs +593.1%
Contains more Other +24.6%
Contains more Fats +32%
Contains more Water +752.2%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +216.9%
Contains more Carbs +593.1%
Contains more Other +24.6%
Contains more Fats +32%
Contains more Water +752.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
0
:
3
Oatmeal
Oatmeal
Contains less Saturated Fat -23.1%
Contains more Monounsaturated Fat +51.6%
Contains more Polyunsaturated fat +32.3%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -23.1%
Contains more Monounsaturated Fat +51.6%
Contains more Polyunsaturated fat +32.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Semolina
Semolina
3
:
2
Oatmeal
Oatmeal
Contains more Starch +558.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +38.1%
Contains more Galactose +∞%
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
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more Starch +558.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +38.1%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Oatmeal Opinion
Net carbs 79.09g 9.97g Semolina
Protein 7.51g 2.37g Semolina
Fats 1.03g 1.36g Oatmeal
Carbs 80.89g 11.67g Semolina
Calories 374kcal 68kcal Semolina
Starch 68.29g 10.37g Semolina
Fructose 0.02g 0g Semolina
Sugar 0.33g 0.46g Semolina
Fiber 1.8g 1.7g Semolina
Calcium 71mg 80mg Oatmeal
Iron 0.74mg 5.96mg Oatmeal
Magnesium 27mg 26mg Semolina
Phosphorus 153mg 77mg Semolina
Potassium 174mg 61mg Semolina
Sodium 2mg 49mg Semolina
Zinc 1.02mg 0.62mg Semolina
Copper 0.284mg 0.066mg Semolina
Manganese 1.035mg 0.558mg Semolina
Selenium 19.9µg 5µg Semolina
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 130µg Oatmeal
Vitamin E 0.03mg 0.07mg Oatmeal
Vitamin B1 0.224mg 0.26mg Oatmeal
Vitamin B2 0.05mg 0.215mg Oatmeal
Vitamin B3 5.048mg 3.025mg Semolina
Vitamin B5 0.672mg 0.317mg Semolina
Vitamin B6 0.452mg 0.29mg Semolina
Folate 8µg 44µg Oatmeal
Vitamin K 0.1µg 0.4µg Oatmeal
Tryptophan 0.103mg 0.04mg Semolina
Threonine 0.271mg 0.083mg Semolina
Isoleucine 0.339mg 0.105mg Semolina
Leucine 0.656mg 0.2mg Semolina
Lysine 0.215mg 0.135mg Semolina
Methionine 0.183mg 0.04mg Semolina
Phenylalanine 0.398mg 0.13mg Semolina
Valine 0.47mg 0.151mg Semolina
Histidine 0.185mg 0.057mg Semolina
Trans Fat 0.003g Semolina
Saturated Fat 0.294g 0.226g Oatmeal
Monounsaturated Fat 0.258g 0.391g Oatmeal
Polyunsaturated fat 0.322g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Oatmeal
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
27%
Oatmeal
Minerals Daily Need Coverage Score
52%
Semolina
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.068g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.4)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.