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  6. Semolina vs. Flour

Semolina vs. Flour — In-Depth Nutrition Comparison

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What are the differences between Semolina and Flour?

  • Semolina is higher in Vitamin B6, Copper, Manganese, Phosphorus, and Calcium, yet Flour is higher in Iron, Vitamin B1, Folate, Vitamin B2, and Selenium.
  • Flour's daily need coverage for Iron is 49% more.
  • Semolina has 10 times more Vitamin B6 than Flour. While Semolina has 0.452mg of Vitamin B6, Flour has only 0.044mg.

We used Rice, white, long-grain, parboiled, unenriched, dry and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Semolina vs Flour 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
7
:
2
Flour
Flour
Contains more Calcium +373.3%
Contains more Magnesium +22.7%
Contains more Phosphorus +41.7%
Contains more Potassium +62.6%
Contains more Zinc +45.7%
Contains more Copper +97.2%
Contains more Manganese +51.8%
Contains more Iron +527%
Contains more Selenium +70.4%
Equal in Sodium - 2
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +373.3%
Contains more Magnesium +22.7%
Contains more Phosphorus +41.7%
Contains more Potassium +62.6%
Contains more Zinc +45.7%
Contains more Copper +97.2%
Contains more Manganese +51.8%
Contains more Iron +527%
Contains more Selenium +70.4%
Equal in Sodium - 2

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
2
:
6
Flour
Flour
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +927.3%
Contains more Vitamin E +100%
Contains more Vitamin B1 +250.4%
Contains more Vitamin B2 +888%
Contains more Vitamin B3 +17%
Contains more Folate +2187.5%
Contains more Vitamin K +200%
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%
Flour
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% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +927.3%
Contains more Vitamin E +100%
Contains more Vitamin B1 +250.4%
Contains more Vitamin B2 +888%
Contains more Vitamin B3 +17%
Contains more Folate +2187.5%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
3
:
2
Flour
Flour
Contains more Other +54.3%
Contains more Protein +37.5%
Contains more Water +20.9%
Equal in Fats - 0.98
Equal in Carbs - 76.31
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Other +54.3%
Contains more Protein +37.5%
Contains more Water +20.9%
Equal in Fats - 0.98
Equal in Carbs - 76.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Flour
Flour
Contains more Monounsaturated Fat +196.6%
Contains less Saturated Fat -47.3%
Contains more Polyunsaturated fat +28.3%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +196.6%
Contains less Saturated Fat -47.3%
Contains more Polyunsaturated fat +28.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Flour Opinion
Net carbs 79.09g 73.61g Semolina
Protein 7.51g 10.33g Flour
Fats 1.03g 0.98g Semolina
Carbs 80.89g 76.31g Semolina
Calories 374kcal 364kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 0.27g Flour
Fiber 1.8g 2.7g Flour
Calcium 71mg 15mg Semolina
Iron 0.74mg 4.64mg Flour
Magnesium 27mg 22mg Semolina
Phosphorus 153mg 108mg Semolina
Potassium 174mg 107mg Semolina
Sodium 2mg 2mg
Zinc 1.02mg 0.7mg Semolina
Copper 0.284mg 0.144mg Semolina
Manganese 1.035mg 0.682mg Semolina
Selenium 19.9µg 33.9µg Flour
Vitamin E 0.03mg 0.06mg Flour
Vitamin B1 0.224mg 0.785mg Flour
Vitamin B2 0.05mg 0.494mg Flour
Vitamin B3 5.048mg 5.904mg Flour
Vitamin B5 0.672mg 0.438mg Semolina
Vitamin B6 0.452mg 0.044mg Semolina
Folate 8µg 183µg Flour
Vitamin K 0.1µg 0.3µg Flour
Tryptophan 0.103mg 0.127mg Flour
Threonine 0.271mg 0.281mg Flour
Isoleucine 0.339mg 0.357mg Flour
Leucine 0.656mg 0.71mg Flour
Lysine 0.215mg 0.228mg Flour
Methionine 0.183mg 0.183mg
Phenylalanine 0.398mg 0.52mg Flour
Valine 0.47mg 0.415mg Semolina
Histidine 0.185mg 0.23mg Flour
Saturated Fat 0.294g 0.155g Flour
Monounsaturated Fat 0.258g 0.087g Semolina
Polyunsaturated fat 0.322g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Flour
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
50%
Flour
Minerals Daily Need Coverage Score
52%
Semolina
59%
Flour

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.139g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.4)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.