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Semolina vs. Pasta — In-Depth Nutrition Comparison

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Significant differences between Semolina and Pasta

  • Semolina has more Manganese, Vitamin B6, Vitamin B3, Copper, Phosphorus, Vitamin B5, and Calcium, however, Pasta is richer in Folate, and Vitamin B2.
  • Semolina covers your daily Manganese needs 35% more than Pasta.
  • Pasta has 13 times less Vitamin B6 than Semolina. Semolina has 0.452mg of Vitamin B6, while Pasta has 0.034mg.

Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Semolina vs Pasta 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.
:
1
Pasta
Contains more Calcium +1083.3%
Contains more Magnesium +50%
Contains more Phosphorus +142.9%
Contains more Potassium +625%
Contains less Sodium -66.7%
Contains more Zinc +82.1%
Contains more Copper +205.4%
Contains more Manganese +362.1%
Contains more Iron +54.1%
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 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +1083.3%
Contains more Magnesium +50%
Contains more Phosphorus +142.9%
Contains more Potassium +625%
Contains less Sodium -66.7%
Contains more Zinc +82.1%
Contains more Copper +205.4%
Contains more Manganese +362.1%
Contains more Iron +54.1%

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
Pasta
Contains more Vitamin B3 +408.9%
Contains more Vitamin B5 +267.2%
Contains more Vitamin B6 +1229.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +200%
Contains more Folate +700%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.209
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 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin B3 +408.9%
Contains more Vitamin B5 +267.2%
Contains more Vitamin B6 +1229.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +200%
Contains more Folate +700%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.209

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Pasta
Contains more Protein +45.8%
Contains more Carbs +224.5%
Contains more Other +129%
Contains more Water +595.3%
Equal in Fats - 1.05
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Protein +45.8%
Contains more Carbs +224.5%
Contains more Other +129%
Contains more Water +595.3%
Equal in Fats - 1.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Pasta
Contains more Monounsaturated Fat +108.1%
Contains less Saturated Fat -49%
Contains more Polyunsaturated fat +33.2%
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +108.1%
Contains less Saturated Fat -49%
Contains more Polyunsaturated fat +33.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Pasta Opinion
Net carbs 79.09g 24.93g Semolina
Protein 7.51g 5.15g Semolina
Fats 1.03g 1.05g Pasta
Carbs 80.89g 24.93g Semolina
Calories 374kcal 131kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Pasta
Fiber 1.8g Semolina
Calcium 71mg 6mg Semolina
Iron 0.74mg 1.14mg Pasta
Magnesium 27mg 18mg Semolina
Phosphorus 153mg 63mg Semolina
Potassium 174mg 24mg Semolina
Sodium 2mg 6mg Semolina
Zinc 1.02mg 0.56mg Semolina
Copper 0.284mg 0.093mg Semolina
Manganese 1.035mg 0.224mg Semolina
Selenium 19.9µg Semolina
Vitamin A 0IU 20IU Pasta
Vitamin A RAE 6µg Pasta
Vitamin E 0.03mg Semolina
Vitamin B1 0.224mg 0.209mg Semolina
Vitamin B2 0.05mg 0.15mg Pasta
Vitamin B3 5.048mg 0.992mg Semolina
Vitamin B5 0.672mg 0.183mg Semolina
Vitamin B6 0.452mg 0.034mg Semolina
Folate 8µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.065mg Semolina
Threonine 0.271mg 0.134mg Semolina
Isoleucine 0.339mg 0.197mg Semolina
Leucine 0.656mg 0.348mg Semolina
Lysine 0.215mg 0.097mg Semolina
Methionine 0.183mg 0.079mg Semolina
Phenylalanine 0.398mg 0.247mg Semolina
Valine 0.47mg 0.217mg Semolina
Histidine 0.185mg 0.103mg Semolina
Cholesterol 0mg 33mg Semolina
Saturated Fat 0.294g 0.15g Pasta
Monounsaturated Fat 0.258g 0.124g Semolina
Polyunsaturated fat 0.322g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Pasta
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
16%
Pasta
Minerals Daily Need Coverage Score
52%
Semolina
16%
Pasta

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.6)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.144g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 5)
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.