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Semolina vs. Khorasan wheat — In-Depth Nutrition Comparison

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The main differences between Semolina and Khorasan wheat

  • Semolina is richer in Vitamin B6, yet Khorasan wheat is richer in Selenium, Manganese, Iron, Fiber, Phosphorus, Vitamin B1, Copper, Magnesium, and Zinc.
  • Daily need coverage for Selenium from Khorasan wheat is 112% higher.
  • Semolina contains 2 times more Vitamin B6 than Khorasan wheat. Semolina contains 0.452mg of Vitamin B6, while Khorasan wheat contains 0.259mg.

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

Infographic

Semolina vs Khorasan 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.
Contains more Calcium +222.7%
Contains less Sodium -60%
Contains more Iron +409.5%
Contains more Magnesium +381.5%
Contains more Phosphorus +137.9%
Contains more Potassium +131.6%
Contains more Zinc +260.8%
Contains more Copper +78.2%
Contains more Manganese +164.3%
Contains more Selenium +309.5%
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 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +222.7%
Contains less Sodium -60%
Contains more Iron +409.5%
Contains more Magnesium +381.5%
Contains more Phosphorus +137.9%
Contains more Potassium +131.6%
Contains more Zinc +260.8%
Contains more Copper +78.2%
Contains more Manganese +164.3%
Contains more Selenium +309.5%

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.
:
Contains more Vitamin B6 +74.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1933.3%
Contains more Vitamin B1 +152.7%
Contains more Vitamin B2 +268%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +41.2%
Contains more Vitamin K +1700%
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% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin B6 +74.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1933.3%
Contains more Vitamin B1 +152.7%
Contains more Vitamin B2 +268%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +41.2%
Contains more Vitamin K +1700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +14.6%
Contains more Protein +93.6%
Contains more Fats +106.8%
Contains more Water +12.3%
Contains more Other +136.6%
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Carbs +14.6%
Contains more Protein +93.6%
Contains more Fats +106.8%
Contains more Water +12.3%
Contains more Other +136.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +21.1%
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +92.9%
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +21.1%
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +92.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +30.3%
Contains more Sucrose +161.9%
Contains more Glucose +463.6%
Contains more Fructose +450%
Contains more Maltose +∞%
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
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Contains more Starch +30.3%
Contains more Sucrose +161.9%
Contains more Glucose +463.6%
Contains more Fructose +450%
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 Khorasan wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Khorasan wheat Opinion
Net carbs 79.09g 59.48g Semolina
Protein 7.51g 14.54g Khorasan wheat
Fats 1.03g 2.13g Khorasan wheat
Carbs 80.89g 70.58g Semolina
Calories 374kcal 337kcal Semolina
Starch 68.29g 52.41g Semolina
Fructose 0.02g 0.11g Khorasan wheat
Sugar 0.33g 7.84g Semolina
Fiber 1.8g 11.1g Khorasan wheat
Calcium 71mg 22mg Semolina
Iron 0.74mg 3.77mg Khorasan wheat
Magnesium 27mg 130mg Khorasan wheat
Phosphorus 153mg 364mg Khorasan wheat
Potassium 174mg 403mg Khorasan wheat
Sodium 2mg 5mg Semolina
Zinc 1.02mg 3.68mg Khorasan wheat
Copper 0.284mg 0.506mg Khorasan wheat
Manganese 1.035mg 2.735mg Khorasan wheat
Selenium 19.9µg 81.5µg Khorasan wheat
Vitamin A 0IU 10IU Khorasan wheat
Vitamin A RAE 1µg Khorasan wheat
Vitamin E 0.03mg 0.61mg Khorasan wheat
Vitamin B1 0.224mg 0.566mg Khorasan wheat
Vitamin B2 0.05mg 0.184mg Khorasan wheat
Vitamin B3 5.048mg 6.375mg Khorasan wheat
Vitamin B5 0.672mg 0.949mg Khorasan wheat
Vitamin B6 0.452mg 0.259mg Semolina
Folate 8µg Semolina
Vitamin K 0.1µg 1.8µg Khorasan wheat
Tryptophan 0.103mg 0.13mg Khorasan wheat
Threonine 0.271mg 0.442mg Khorasan wheat
Isoleucine 0.339mg 0.566mg Khorasan wheat
Leucine 0.656mg 1.112mg Khorasan wheat
Lysine 0.215mg 0.416mg Khorasan wheat
Methionine 0.183mg 0.251mg Khorasan wheat
Phenylalanine 0.398mg 0.772mg Khorasan wheat
Valine 0.47mg 0.687mg Khorasan wheat
Histidine 0.185mg 0.379mg Khorasan wheat
Trans Fat 0.005g Semolina
Saturated Fat 0.294g 0.196g Khorasan wheat
Monounsaturated Fat 0.258g 0.213g Semolina
Polyunsaturated fat 0.322g 0.621g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Khorasan 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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
52%
Semolina
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 7.51g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 14)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1.4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.