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Semolina vs. Oat — In-Depth Nutrition Comparison

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The main differences between Semolina and Oat

  • Semolina is richer in Vitamin B6, and Vitamin B3, yet Oat is richer in Manganese, Phosphorus, Iron, Vitamin B1, Copper, Magnesium, Fiber, and Zinc.
  • Daily need coverage for Manganese from Oat is 169% higher.
  • Semolina contains 5 times more Vitamin B3 than Oat. Semolina contains 5.048mg of Vitamin B3, while Oat contains 0.961mg.

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

Infographic

Semolina vs Oat 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.
:
7
Oat
Contains more Calcium +31.5%
Contains more Iron +537.8%
Contains more Magnesium +555.6%
Contains more Phosphorus +241.8%
Contains more Potassium +146.6%
Contains more Zinc +289.2%
Contains more Copper +120.4%
Contains more Manganese +375%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +31.5%
Contains more Iron +537.8%
Contains more Magnesium +555.6%
Contains more Phosphorus +241.8%
Contains more Potassium +146.6%
Contains more Zinc +289.2%
Contains more Copper +120.4%
Contains more Manganese +375%
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.
:
4
Oat
Contains more Vitamin B3 +425.3%
Contains more Vitamin B6 +279.8%
Contains more Vitamin B1 +240.6%
Contains more Vitamin B2 +178%
Contains more Vitamin B5 +100.7%
Contains more Folate +600%
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%
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% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin B3 +425.3%
Contains more Vitamin B6 +279.8%
Contains more Vitamin B1 +240.6%
Contains more Vitamin B2 +178%
Contains more Vitamin B5 +100.7%
Contains more Folate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Oat
Contains more Carbs +22.1%
Contains more Water +20%
Contains more Protein +124.9%
Contains more Fats +569.9%
Contains more Other +142.3%
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Carbs +22.1%
Contains more Water +20%
Contains more Protein +124.9%
Contains more Fats +569.9%
Contains more Other +142.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Oat
Contains less Saturated Fat -75.8%
Contains more Monounsaturated Fat +744.2%
Contains more Polyunsaturated fat +687.3%
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -75.8%
Contains more Monounsaturated Fat +744.2%
Contains more Polyunsaturated fat +687.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Oat Opinion
Net carbs 79.09g 55.67g Semolina
Protein 7.51g 16.89g Oat
Fats 1.03g 6.9g Oat
Carbs 80.89g 66.27g Semolina
Calories 374kcal 389kcal Oat
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Oat
Fiber 1.8g 10.6g Oat
Calcium 71mg 54mg Semolina
Iron 0.74mg 4.72mg Oat
Magnesium 27mg 177mg Oat
Phosphorus 153mg 523mg Oat
Potassium 174mg 429mg Oat
Sodium 2mg 2mg
Zinc 1.02mg 3.97mg Oat
Copper 0.284mg 0.626mg Oat
Manganese 1.035mg 4.916mg Oat
Selenium 19.9µg Semolina
Vitamin E 0.03mg Semolina
Vitamin B1 0.224mg 0.763mg Oat
Vitamin B2 0.05mg 0.139mg Oat
Vitamin B3 5.048mg 0.961mg Semolina
Vitamin B5 0.672mg 1.349mg Oat
Vitamin B6 0.452mg 0.119mg Semolina
Folate 8µg 56µg Oat
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.234mg Oat
Threonine 0.271mg 0.575mg Oat
Isoleucine 0.339mg 0.694mg Oat
Leucine 0.656mg 1.284mg Oat
Lysine 0.215mg 0.701mg Oat
Methionine 0.183mg 0.312mg Oat
Phenylalanine 0.398mg 0.895mg Oat
Valine 0.47mg 0.937mg Oat
Histidine 0.185mg 0.405mg Oat
Saturated Fat 0.294g 1.217g Semolina
Monounsaturated Fat 0.258g 2.178g Oat
Polyunsaturated fat 0.322g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Oat
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
33%
Oat
Minerals Daily Need Coverage Score
52%
Semolina
154%
Oat

Comparison summary

Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.923g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.33g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.8)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
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 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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.