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Cereal vs Semolina - In-Depth Nutrition Comparison

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The main differences between Cereal and Semolina

  • Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, and Zinc, yet Semolina is richer in Vitamin C, Selenium, and Copper.
  • Daily need coverage for Vitamin B1 from Cereal is 505% higher.
  • Cereal contains 398 times more Sodium than Semolina. Cereal contains 795mg of Sodium, while Semolina contains 2mg.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Cereal 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
Contains more Iron +4502.7%
Contains more Zinc +645.1%
Contains more Calcium +610%
Contains more Magnesium +42.1%
Contains more Phosphorus +98.7%
Contains more Potassium +65.7%
Contains less Sodium -99.7%
Contains more Copper +107.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +4502.7%
Contains more Zinc +645.1%
Contains more Calcium +610%
Contains more Magnesium +42.1%
Contains more Phosphorus +98.7%
Contains more Potassium +65.7%
Contains less Sodium -99.7%
Contains more Copper +107.3%

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
Cereal
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2707.1%
Contains more Vitamin B2 +7640%
Contains more Vitamin B3 +486.8%
Contains more Vitamin B6 +1224.3%
Contains more Vitamin B5 +197.3%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
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 A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2707.1%
Contains more Vitamin B2 +7640%
Contains more Vitamin B3 +486.8%
Contains more Vitamin B6 +1224.3%
Contains more Vitamin B5 +197.3%
Contains more Vitamin K +∞%

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.
Cereal Semolina
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Semolina Opinion
Net carbs 85.45g 79.09g Cereal
Protein 6.06g 7.51g Semolina
Fats 1.08g 1.03g Cereal
Carbs 86.85g 80.89g Cereal
Calories 378kcal 374kcal Cereal
Starch g 68.29g Semolina
Fructose 0.26g 0.02g Cereal
Sugar 10.35g 0.33g Semolina
Fiber 1.4g 1.8g Semolina
Calcium 10mg 71mg Semolina
Iron 34.06mg 0.74mg Cereal
Magnesium 19mg 27mg Semolina
Phosphorus 77mg 153mg Semolina
Potassium 105mg 174mg Semolina
Sodium 795mg 2mg Semolina
Zinc 7.6mg 1.02mg Cereal
Copper 0.137mg 0.284mg Semolina
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg 0.03mg Cereal
Vitamin D IU 0IU Semolina
Vitamin D µg 0µg Semolina
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.224mg Cereal
Vitamin B2 3.87mg 0.05mg Cereal
Vitamin B3 29.62mg 5.048mg Cereal
Vitamin B5 0.226mg 0.672mg Semolina
Vitamin B6 5.986mg 0.452mg Cereal
Folate µg 8µg Semolina
Vitamin B12 µg 0µg Semolina
Vitamin K 0µg 0.1µg Semolina
Tryptophan 0.066mg 0.103mg Semolina
Threonine 0.241mg 0.271mg Semolina
Isoleucine 0.26mg 0.339mg Semolina
Leucine 0.767mg 0.656mg Cereal
Lysine 0.113mg 0.215mg Semolina
Methionine 0.13mg 0.183mg Semolina
Phenylalanine 0.365mg 0.398mg Semolina
Valine 0.344mg 0.47mg Semolina
Histidine 0.162mg 0.185mg Semolina
Cholesterol mg 0mg Cereal
Trans Fat g g
Saturated Fat 0.26g 0.294g Cereal
Monounsaturated Fat 0.204g 0.258g Semolina
Polyunsaturated fat 0.354g 0.322g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
393
Cereal
26
Semolina
Mineral Summary Score
212
Cereal
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
36%
Cereal
45%
Semolina
Carbohydrates
87%
Cereal
81%
Semolina
Fats
5%
Cereal
5%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 10.02g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 793mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.4)
Which food is richer in minerals?
?
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.
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

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. 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.