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Cornmeal vs Semolina - In-Depth Nutrition Comparison

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How are Cornmeal and Semolina different?

  • Cornmeal is richer in Folate, Iron, Vitamin B1, Vitamin B2, and Fiber, while Semolina is higher in Manganese, Copper, Vitamin B6, Selenium, and Vitamin B5.
  • Cornmeal covers your daily need of Folate 50% more than Semolina.
  • Cornmeal contains 8 times more Vitamin B2 than Semolina. Cornmeal contains 0.382mg of Vitamin B2, while Semolina contains 0.05mg.

Cornmeal, degermed, enriched, yellow and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

Infographic

Cornmeal 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 +489.2%
Contains more Magnesium +18.5%
Contains more Calcium +2266.7%
Contains more Phosphorus +54.5%
Contains more Potassium +22.5%
Contains less Sodium -71.4%
Contains more Zinc +54.5%
Contains more Copper +273.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +489.2%
Contains more Magnesium +18.5%
Contains more Calcium +2266.7%
Contains more Phosphorus +54.5%
Contains more Potassium +22.5%
Contains less Sodium -71.4%
Contains more Zinc +54.5%
Contains more Copper +273.7%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +146%
Contains more Vitamin B2 +664%
Contains more Folate +2512.5%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +148.4%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 5.048
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 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 +300%
Contains more Vitamin B1 +146%
Contains more Vitamin B2 +664%
Contains more Folate +2512.5%
Contains more Vitamin B5 +180%
Contains more Vitamin B6 +148.4%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 5.048

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

All nutrients comparison - raw data values

Nutrient Cornmeal Semolina Opinion
Net carbs 75.55g 79.09g Semolina
Protein 7.11g 7.51g Semolina
Fats 1.75g 1.03g Cornmeal
Carbs 79.45g 80.89g Semolina
Calories 370kcal 374kcal Semolina
Starch 73.3g 68.29g Cornmeal
Fructose 0.17g 0.02g Cornmeal
Sugar 1.61g 0.33g Semolina
Fiber 3.9g 1.8g Cornmeal
Calcium 3mg 71mg Semolina
Iron 4.36mg 0.74mg Cornmeal
Magnesium 32mg 27mg Cornmeal
Phosphorus 99mg 153mg Semolina
Potassium 142mg 174mg Semolina
Sodium 7mg 2mg Semolina
Zinc 0.66mg 1.02mg Semolina
Copper 0.076mg 0.284mg Semolina
Vitamin A 214IU 0IU Cornmeal
Vitamin E 0.12mg 0.03mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.551mg 0.224mg Cornmeal
Vitamin B2 0.382mg 0.05mg Cornmeal
Vitamin B3 4.968mg 5.048mg Semolina
Vitamin B5 0.24mg 0.672mg Semolina
Vitamin B6 0.182mg 0.452mg Semolina
Folate 209µg 8µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.1µg Semolina
Tryptophan 0.038mg 0.103mg Semolina
Threonine 0.172mg 0.271mg Semolina
Isoleucine 0.242mg 0.339mg Semolina
Leucine 1.006mg 0.656mg Cornmeal
Lysine 0.105mg 0.215mg Semolina
Methionine 0.162mg 0.183mg Semolina
Phenylalanine 0.366mg 0.398mg Semolina
Valine 0.337mg 0.47mg Semolina
Histidine 0.172mg 0.185mg Semolina
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.22g 0.294g Cornmeal
Monounsaturated Fat 0.39g 0.258g Cornmeal
Polyunsaturated fat 0.828g 0.322g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
46
Cornmeal
26
Semolina
Mineral Summary Score
36
Cornmeal
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
43%
Cornmeal
45%
Semolina
Carbohydrates
79%
Cornmeal
81%
Semolina
Fats
8%
Cornmeal
5%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 14)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.074g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.