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  6. Flour vs. Semolina

Flour vs. Semolina — In-Depth Nutrition Comparison

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What are the differences between Flour and Semolina?

  • Flour is higher in Iron, Vitamin B1, Folate, Vitamin B2, and Selenium, yet Semolina is higher in Vitamin B6, Copper, Manganese, Phosphorus, and Calcium.
  • Flour's daily need coverage for Iron is 49% more.
  • Flour has 23 times more Folate than Semolina. While Flour has 183µg of Folate, Semolina has only 8µg.

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

Infographic

Flour vs Semolina 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.
Flour
Flour
2
:
7
Semolina
Semolina
Contains more Iron +527%
Contains more Selenium +70.4%
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%
Equal in Sodium - 2
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +527%
Contains more Selenium +70.4%
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%
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.
Flour
Flour
6
:
2
Semolina
Semolina
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%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +927.3%
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%
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%
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%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +927.3%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Semolina
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
50%
Flour
26%
Semolina
Minerals Daily Need Coverage Score
59%
Flour
52%
Semolina

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.