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Semolina vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between Semolina and Spelt?

  • Semolina is higher in Selenium, Vitamin B6, Vitamin B3, Vitamin B1, Copper, and Calcium, yet Spelt is higher in Iron, Fiber, and Magnesium.
  • Semolina's daily need coverage for Selenium is 29% more.
  • Semolina has 7 times more Calcium than Spelt. While Semolina has 71mg of Calcium, Spelt has only 10mg.

We used Rice, white, long-grain, parboiled, unenriched, dry and Spelt, cooked types in this article.

Infographic

Semolina vs Spelt 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.
:
4
Spelt
Contains more Calcium +610%
Contains more Potassium +21.7%
Contains less Sodium -60%
Contains more Copper +32.1%
Contains more Selenium +397.5%
Contains more Iron +125.7%
Contains more Magnesium +81.5%
Contains more Zinc +22.5%
Equal in Phosphorus - 150
Equal in Manganese - 1.091
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 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +610%
Contains more Potassium +21.7%
Contains less Sodium -60%
Contains more Copper +32.1%
Contains more Selenium +397.5%
Contains more Iron +125.7%
Contains more Magnesium +81.5%
Contains more Zinc +22.5%
Equal in Phosphorus - 150
Equal in Manganese - 1.091

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.
:
3
Spelt
Contains more Vitamin B1 +117.5%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +96.4%
Contains more Vitamin B6 +465%
Contains more Vitamin A +∞%
Contains more Vitamin E +766.7%
Contains more Folate +62.5%
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 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +96.4%
Contains more Vitamin B6 +465%
Contains more Vitamin A +∞%
Contains more Vitamin E +766.7%
Contains more Folate +62.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Spelt
Contains more Protein +36.5%
Contains more Fats +21.2%
Contains more Carbs +205.9%
Contains more Water +575.1%
Equal in Other - 0.65
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +36.5%
Contains more Fats +21.2%
Contains more Carbs +205.9%
Contains more Water +575.1%
Equal in Other - 0.65

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
0
Spelt
Contains more Starch +249%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
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
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +249%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Spelt Opinion
Net carbs 79.09g 22.54g Semolina
Protein 7.51g 5.5g Semolina
Fats 1.03g 0.85g Semolina
Carbs 80.89g 26.44g Semolina
Calories 374kcal 127kcal Semolina
Starch 68.29g 19.57g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Spelt
Fiber 1.8g 3.9g Spelt
Calcium 71mg 10mg Semolina
Iron 0.74mg 1.67mg Spelt
Magnesium 27mg 49mg Spelt
Phosphorus 153mg 150mg Semolina
Potassium 174mg 143mg Semolina
Sodium 2mg 5mg Semolina
Zinc 1.02mg 1.25mg Spelt
Copper 0.284mg 0.215mg Semolina
Manganese 1.035mg 1.091mg Spelt
Selenium 19.9µg 4µg Semolina
Vitamin A 0IU 4IU Spelt
Vitamin E 0.03mg 0.26mg Spelt
Vitamin B1 0.224mg 0.103mg Semolina
Vitamin B2 0.05mg 0.03mg Semolina
Vitamin B3 5.048mg 2.57mg Semolina
Vitamin B5 0.672mg Semolina
Vitamin B6 0.452mg 0.08mg Semolina
Folate 8µg 13µg Spelt
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Saturated Fat 0.294g Spelt
Monounsaturated Fat 0.258g Semolina
Polyunsaturated fat 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Spelt
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
10%
Spelt
Minerals Daily Need Coverage Score
52%
Semolina
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.294g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.4)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 9)
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)
Which food is richer in minerals?
?
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.