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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.

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

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
:
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.