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Bread vs Semolina - In-Depth Nutrition Comparison

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Differences between Bread and Semolina

  • Bread has more Iron, Vitamin B2, Selenium, Folate, Vitamin B1, Manganese, and Fiber, while Semolina has more Vitamin B6, and Copper.
  • Bread's daily need coverage for Iron is 42% higher.
  • Semolina contains 301 times less Sodium than Bread. Bread contains 601mg of Sodium, while Semolina contains 2mg.

The food types used in this comparison are Bread, wheat, toasted and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Bread vs Semolina infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
6
:
Contains more Calcium +132.4%
Contains more Iron +452.7%
Contains more Magnesium +118.5%
Contains more Phosphorus +22.9%
Contains more Potassium +28.2%
Contains more Zinc +44.1%
Contains less Sodium -99.7%
Contains more Copper +43.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Calcium +132.4%
Contains more Iron +452.7%
Contains more Magnesium +118.5%
Contains more Phosphorus +22.9%
Contains more Potassium +28.2%
Contains more Zinc +44.1%
Contains less Sodium -99.7%
Contains more Copper +43.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
7
:
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +664%
Contains more Vitamin B3 +23.8%
Contains more Folate +975%
Contains more Vitamin K +5600%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +195.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 +700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96%
Contains more Vitamin B2 +664%
Contains more Vitamin B3 +23.8%
Contains more Folate +975%
Contains more Vitamin K +5600%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +195.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Semolina
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bread Semolina Opinion
Net carbs 51.07g 79.09g Semolina
Protein 12.96g 7.51g Bread
Fats 4.27g 1.03g Bread
Carbs 55.77g 80.89g Semolina
Calories 313kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar 6.42g 0.33g Semolina
Fiber 4.7g 1.8g Bread
Calcium 165mg 71mg Bread
Iron 4.09mg 0.74mg Bread
Magnesium 59mg 27mg Bread
Phosphorus 188mg 153mg Bread
Potassium 223mg 174mg Bread
Sodium 601mg 2mg Semolina
Zinc 1.47mg 1.02mg Bread
Copper 0.198mg 0.284mg Semolina
Vitamin A 0IU 0IU
Vitamin E 0.24mg 0.03mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.224mg Bread
Vitamin B2 0.382mg 0.05mg Bread
Vitamin B3 6.25mg 5.048mg Bread
Vitamin B5 0.456mg 0.672mg Semolina
Vitamin B6 0.153mg 0.452mg Semolina
Folate 86µg 8µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 0.1µg Bread
Tryptophan 0.092mg 0.103mg Semolina
Threonine 0.299mg 0.271mg Bread
Isoleucine 0.258mg 0.339mg Semolina
Leucine 0.461mg 0.656mg Semolina
Lysine 0.215mg 0.215mg
Methionine 0.105mg 0.183mg Semolina
Phenylalanine 0.315mg 0.398mg Semolina
Valine 0.31mg 0.47mg Semolina
Histidine 0.15mg 0.185mg Semolina
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.989g 0.294g Semolina
Monounsaturated Fat 1.019g 0.258g Bread
Polyunsaturated fat 1.72g 0.322g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
26
Semolina
Mineral Summary Score
66
Bread
34
Semolina

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
78%
Bread
45%
Semolina
Carbohydrates
56%
Bread
81%
Semolina
Fats
20%
Bread
5%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 6.09g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.695g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 6)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.1)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.