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Semolina vs. Wheat — In-Depth Nutrition Comparison

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A recap on differences between Semolina and Wheat

  • Semolina is higher in Vitamin B6, Vitamin B3, Vitamin B1, Copper, and Calcium, yet Wheat is higher in Selenium, Iron, Fiber, Zinc, and Magnesium.
  • Semolina covers your daily Vitamin B6 needs 29% more than Wheat.
  • Semolina contains 8 times more Calcium than Wheat. While Semolina contains 71mg of Calcium, Wheat contains only 9mg.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Wheat, KAMUT khorasan, cooked.

Infographic

Semolina vs Wheat 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
Wheat
Contains more Calcium +688.9%
Contains less Sodium -75%
Contains more Copper +37.2%
Contains more Iron +137.8%
Contains more Magnesium +77.8%
Contains more Zinc +80.4%
Contains more Selenium +60.3%
Equal in Phosphorus - 147
Equal in Potassium - 164
Equal in Manganese - 1.03
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% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +688.9%
Contains less Sodium -75%
Contains more Copper +37.2%
Contains more Iron +137.8%
Contains more Magnesium +77.8%
Contains more Zinc +80.4%
Contains more Selenium +60.3%
Equal in Phosphorus - 147
Equal in Potassium - 164
Equal in Manganese - 1.03

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
Wheat
Contains more Vitamin B1 +135.8%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +119%
Contains more Vitamin B6 +545.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Folate +37.5%
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% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin B1 +135.8%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +119%
Contains more Vitamin B6 +545.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Folate +37.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Wheat
Contains more Protein +31.5%
Contains more Fats +24.1%
Contains more Carbs +193.1%
Contains more Water +561.1%
Equal in Other - 0.68
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +31.5%
Contains more Fats +24.1%
Contains more Carbs +193.1%
Contains more Water +561.1%
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Wheat
Contains more Monounsaturated Fat +207.1%
Contains more Polyunsaturated fat +32.5%
Contains less Saturated Fat -73.8%
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +207.1%
Contains more Polyunsaturated fat +32.5%
Contains less Saturated Fat -73.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Wheat Opinion
Net carbs 79.09g 23.3g Semolina
Protein 7.51g 5.71g Semolina
Fats 1.03g 0.83g Semolina
Carbs 80.89g 27.6g Semolina
Calories 374kcal 132kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 3.07g Semolina
Fiber 1.8g 4.3g Wheat
Calcium 71mg 9mg Semolina
Iron 0.74mg 1.76mg Wheat
Magnesium 27mg 48mg Wheat
Phosphorus 153mg 147mg Semolina
Potassium 174mg 164mg Semolina
Sodium 2mg 8mg Semolina
Zinc 1.02mg 1.84mg Wheat
Copper 0.284mg 0.207mg Semolina
Manganese 1.035mg 1.03mg Semolina
Selenium 19.9µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.03mg 0.24mg Wheat
Vitamin B1 0.224mg 0.095mg Semolina
Vitamin B2 0.05mg 0.03mg Semolina
Vitamin B3 5.048mg 2.305mg Semolina
Vitamin B5 0.672mg Semolina
Vitamin B6 0.452mg 0.07mg Semolina
Folate 8µg 11µg Wheat
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.051mg Semolina
Threonine 0.271mg 0.172mg Semolina
Isoleucine 0.339mg 0.22mg Semolina
Leucine 0.656mg 0.432mg Semolina
Lysine 0.215mg 0.161mg Semolina
Methionine 0.183mg 0.097mg Semolina
Phenylalanine 0.398mg 0.3mg Semolina
Valine 0.47mg 0.267mg Semolina
Histidine 0.185mg 0.147mg Semolina
Trans Fat 0.002g Semolina
Saturated Fat 0.294g 0.077g Wheat
Monounsaturated Fat 0.258g 0.084g Semolina
Polyunsaturated fat 0.322g 0.243g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
52%
Semolina
61%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.217g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 4)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 2.74g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 6mg)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.