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  6. Semolina vs. Spaghetti

Semolina vs. Spaghetti — In-Depth Nutrition Comparison

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What are the differences between Semolina and Spaghetti?

  • Semolina is higher in Manganese, Vitamin B6, Vitamin B3, Copper, Vitamin B1, Phosphorus, Vitamin B5, and Calcium, yet Spaghetti is higher in Selenium.
  • Semolina's daily need coverage for Manganese is 31% more.
  • Semolina has 13 times more Vitamin B3 than Spaghetti. While Semolina has 5.048mg of Vitamin B3, Spaghetti has only 0.4mg.

We used Rice, white, long-grain, parboiled, unenriched, dry and Pasta, cooked, unenriched, without added salt types in this article.

Infographic

Semolina vs Spaghetti 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
Spaghetti
Spaghetti
Contains more Calcium +914.3%
Contains more Iron +48%
Contains more Magnesium +50%
Contains more Phosphorus +163.8%
Contains more Potassium +295.5%
Contains more Zinc +100%
Contains more Copper +184%
Contains more Manganese +221.4%
Contains less Sodium -50%
Contains more Selenium +32.7%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Calcium +914.3%
Contains more Iron +48%
Contains more Magnesium +50%
Contains more Phosphorus +163.8%
Contains more Potassium +295.5%
Contains more Zinc +100%
Contains more Copper +184%
Contains more Manganese +221.4%
Contains less Sodium -50%
Contains more Selenium +32.7%

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
7
:
1
Spaghetti
Spaghetti
Contains more Vitamin B1 +1020%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +1162%
Contains more Vitamin B5 +500%
Contains more Vitamin B6 +822.4%
Contains more Folate +14.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +100%
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%
Spaghetti
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin B1 +1020%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +1162%
Contains more Vitamin B5 +500%
Contains more Vitamin B6 +822.4%
Contains more Folate +14.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
4
:
1
Spaghetti
Spaghetti
Contains more Protein +29.5%
Contains more Fats +10.8%
Contains more Carbs +162.1%
Contains more Other +153.6%
Contains more Water +530.1%
Equal in Fats - 0.93
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Protein +29.5%
Contains more Fats +10.8%
Contains more Carbs +162.1%
Contains more Other +153.6%
Contains more Water +530.1%
Equal in Fats - 0.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Spaghetti
Spaghetti
Contains more Monounsaturated Fat +96.9%
Contains less Saturated Fat -40.1%
Equal in Polyunsaturated fat - 0.326
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains more Monounsaturated Fat +96.9%
Contains less Saturated Fat -40.1%
Equal in Polyunsaturated fat - 0.326

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Semolina
Semolina
3
:
2
Spaghetti
Spaghetti
Contains more Starch +162.6%
Contains more Sucrose +133.3%
Contains more Glucose +175%
Contains more Fructose +50%
Contains more Maltose +∞%
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
Spaghetti
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more Starch +162.6%
Contains more Sucrose +133.3%
Contains more Glucose +175%
Contains more Fructose +50%
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.
Semolina Spaghetti
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Semolina Spaghetti Opinion
Net carbs 79.09g 29.06g Semolina
Protein 7.51g 5.8g Semolina
Fats 1.03g 0.93g Semolina
Carbs 80.89g 30.86g Semolina
Calories 374kcal 158kcal Semolina
Starch 68.29g 26.01g Semolina
Fructose 0.02g 0.03g Spaghetti
Sugar 0.33g 0.56g Semolina
Fiber 1.8g 1.8g
Calcium 71mg 7mg Semolina
Iron 0.74mg 0.5mg Semolina
Magnesium 27mg 18mg Semolina
Phosphorus 153mg 58mg Semolina
Potassium 174mg 44mg Semolina
Sodium 2mg 1mg Spaghetti
Zinc 1.02mg 0.51mg Semolina
Copper 0.284mg 0.1mg Semolina
Manganese 1.035mg 0.322mg Semolina
Selenium 19.9µg 26.4µg Spaghetti
Vitamin E 0.03mg 0.06mg Spaghetti
Vitamin B1 0.224mg 0.02mg Semolina
Vitamin B2 0.05mg 0.02mg Semolina
Vitamin B3 5.048mg 0.4mg Semolina
Vitamin B5 0.672mg 0.112mg Semolina
Vitamin B6 0.452mg 0.049mg Semolina
Folate 8µg 7µg Semolina
Vitamin K 0.1µg 0µg Semolina
Tryptophan 0.103mg 0.083mg Semolina
Threonine 0.271mg 0.206mg Semolina
Isoleucine 0.339mg 0.228mg Semolina
Leucine 0.656mg 0.44mg Semolina
Lysine 0.215mg 0.133mg Semolina
Methionine 0.183mg 0.065mg Semolina
Phenylalanine 0.398mg 0.297mg Semolina
Valine 0.47mg 0.262mg Semolina
Histidine 0.185mg 0.132mg Semolina
Saturated Fat 0.294g 0.176g Spaghetti
Monounsaturated Fat 0.258g 0.131g Semolina
Polyunsaturated fat 0.322g 0.326g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Spaghetti
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
3%
Spaghetti
Minerals Daily Need Coverage Score
52%
Semolina
30%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.23g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.2)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.