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  6. Wheat Bread vs. Semolina

Wheat Bread vs. Semolina — In-Depth Nutrition Comparison

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Differences between Wheat Bread and Semolina

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

Wheat Bread 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.
Wheat Bread
Wheat Bread
8
:
2
Semolina
Semolina
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 more Manganese +33%
Contains more Selenium +67.8%
Contains less Sodium -99.7%
Contains more Copper +43.4%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
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 more Manganese +33%
Contains more Selenium +67.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
7
:
2
Semolina
Semolina
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%
Wheat Bread
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%
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 +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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Semolina
Semolina
Contains more Protein +72.6%
Contains more Fats +314.6%
Contains more Water +145.7%
Contains more Other +290.1%
Contains more Carbs +45%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +72.6%
Contains more Fats +314.6%
Contains more Water +145.7%
Contains more Other +290.1%
Contains more Carbs +45%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +295%
Contains more Polyunsaturated fat +434.2%
Contains less Saturated Fat -70.3%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +295%
Contains more Polyunsaturated fat +434.2%
Contains less Saturated Fat -70.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Semolina Opinion
Net carbs 51.07g 79.09g Semolina
Protein 12.96g 7.51g Wheat Bread
Fats 4.27g 1.03g Wheat Bread
Carbs 55.77g 80.89g Semolina
Calories 313kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 6.42g 0.33g Semolina
Fiber 4.7g 1.8g Wheat Bread
Calcium 165mg 71mg Wheat Bread
Iron 4.09mg 0.74mg Wheat Bread
Magnesium 59mg 27mg Wheat Bread
Phosphorus 188mg 153mg Wheat Bread
Potassium 223mg 174mg Wheat Bread
Sodium 601mg 2mg Semolina
Zinc 1.47mg 1.02mg Wheat Bread
Copper 0.198mg 0.284mg Semolina
Manganese 1.377mg 1.035mg Wheat Bread
Selenium 33.4µg 19.9µg Wheat Bread
Vitamin E 0.24mg 0.03mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.224mg Wheat Bread
Vitamin B2 0.382mg 0.05mg Wheat Bread
Vitamin B3 6.25mg 5.048mg Wheat Bread
Vitamin B5 0.456mg 0.672mg Semolina
Vitamin B6 0.153mg 0.452mg Semolina
Folate 86µg 8µg Wheat Bread
Vitamin K 5.7µg 0.1µg Wheat Bread
Tryptophan 0.092mg 0.103mg Semolina
Threonine 0.299mg 0.271mg Wheat 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
Saturated Fat 0.989g 0.294g Semolina
Monounsaturated Fat 1.019g 0.258g Wheat Bread
Polyunsaturated fat 1.72g 0.322g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
26%
Semolina
Minerals Daily Need Coverage Score
89%
Wheat Bread
52%
Semolina

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.1)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
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 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. Wheat 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.