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 for 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 has a higher glycemic index (68) than semolina (54).
Cornmeal, degermed, enriched, yellow and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more IronIron | +489.2% |
| Contains more CalciumCalcium | +2266.7% |
| Contains more PotassiumPotassium | +22.5% |
| Contains more CopperCopper | +273.7% |
| Contains more ZincZinc | +54.5% |
| Contains more PhosphorusPhosphorus | +54.5% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +494.8% |
| Contains more SeleniumSelenium | +89.5% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +146% |
| Contains more Vitamin B2Vitamin B2 | +664% |
| Contains more FolateFolate | +2512.5% |
| Contains more Vitamin B5Vitamin B5 | +180% |
| Contains more Vitamin B6Vitamin B6 | +148.4% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 209µg | 8µg | 50% |
| Iron | 4.36mg | 0.74mg | 45% |
| Manganese | 0.174mg | 1.035mg | 37% |
| Vitamin B1 | 0.551mg | 0.224mg | 27% |
| Vitamin B2 | 0.382mg | 0.05mg | 26% |
| Copper | 0.076mg | 0.284mg | 23% |
| Vitamin B6 | 0.182mg | 0.452mg | 21% |
| Selenium | 10.5µg | 19.9µg | 17% |
| Vitamin B5 | 0.24mg | 0.672mg | 9% |
| Fiber | 3.9g | 1.8g | 8% |
| Phosphorus | 99mg | 153mg | 8% |
| Calcium | 3mg | 71mg | 7% |
| Zinc | 0.66mg | 1.02mg | 3% |
| Polyunsaturated fat | 0.828g | 0.322g | 3% |
| Starch | 73.3g | 68.29g | 2% |
| Choline | 8.6mg | 2% | |
| Protein | 7.11g | 7.51g | 1% |
| Fats | 1.75g | 1.03g | 1% |
| Magnesium | 32mg | 27mg | 1% |
| Potassium | 142mg | 174mg | 1% |
| Vitamin A | 11µg | 1% | |
| Vitamin E | 0.12mg | 0.03mg | 1% |
| Vitamin B3 | 4.968mg | 5.048mg | 1% |
| Calories | 370kcal | 374kcal | 0% |
| Protein per 100 calories | 1.9g | 2g | N/A |
| Calories per 10 g protein | 520kcal | 498kcal | N/A |
| Weight per 100 calories | 27g | 27g | N/A |
| Net carbs | 75.55g | 79.09g | N/A |
| Carbs | 79.45g | 80.89g | 0% |
| Sugar | 1.61g | 0.33g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Saturated fat | 0.22g | 0.294g | 0% |
| Monounsaturated fat | 0.39g | 0.258g | 0% |
| Tryptophan | 0.038mg | 0.103mg | 0% |
| Threonine | 0.172mg | 0.271mg | 0% |
| Isoleucine | 0.242mg | 0.339mg | 0% |
| Leucine | 1.006mg | 0.656mg | 0% |
| Lysine | 0.105mg | 0.215mg | 0% |
| Methionine | 0.162mg | 0.183mg | 0% |
| Phenylalanine | 0.366mg | 0.398mg | 0% |
| Valine | 0.337mg | 0.47mg | 0% |
| Histidine | 0.172mg | 0.185mg | 0% |
| Fructose | 0.17g | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +69.9% |
| Contains more WaterWater | +13.4% |
~equal in
Protein
~7.51g
~equal in
Carbs
~80.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -25.2% |
| Contains more Mono. FatMonounsaturated fat | +51.2% |
| Contains more Poly. FatPolyunsaturated fat | +157.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +223.8% |
| Contains more GlucoseGlucose | +409.1% |
| Contains more FructoseFructose | +750% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~68.29g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
