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Lentil vs Semolina - In-Depth Nutrition Comparison

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What are the main differences between Lentil and Semolina?

  • Lentil is richer in Folate, Iron, Fiber, and Potassium, yet Semolina is richer in Selenium, Vitamin B3, Manganese, Vitamin B6, and Calcium.
  • Lentil's daily need coverage for Folate is 43% higher.
  • Lentil has 5 times more Iron than Semolina. Lentil has 3.33mg of Iron, while Semolina has 0.74mg.

We used Lentils, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Lentil 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 +350%
Contains more Magnesium +33.3%
Contains more Phosphorus +17.6%
Contains more Potassium +112.1%
Contains more Zinc +24.5%
Contains more Calcium +273.7%
Contains more Copper +13.1%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +350%
Contains more Magnesium +33.3%
Contains more Phosphorus +17.6%
Contains more Potassium +112.1%
Contains more Zinc +24.5%
Contains more Calcium +273.7%
Contains more Copper +13.1%
Equal in Sodium - 2

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
Lentil
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +46%
Contains more Folate +2162.5%
Contains more Vitamin K +1600%
Contains more Vitamin B1 +32.5%
Contains more Vitamin B3 +376.2%
Contains more Vitamin B6 +153.9%
Equal in Vitamin B5 - 0.672
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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 +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +46%
Contains more Folate +2162.5%
Contains more Vitamin K +1600%
Contains more Vitamin B1 +32.5%
Contains more Vitamin B3 +376.2%
Contains more Vitamin B6 +153.9%
Equal in Vitamin B5 - 0.672

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

All nutrients comparison - raw data values

Nutrient Lentil Semolina Opinion
Net carbs 12.23g 79.09g Semolina
Protein 9.02g 7.51g Lentil
Fats 0.38g 1.03g Semolina
Carbs 20.13g 80.89g Semolina
Calories 116kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar 1.8g 0.33g Semolina
Fiber 7.9g 1.8g Lentil
Calcium 19mg 71mg Semolina
Iron 3.33mg 0.74mg Lentil
Magnesium 36mg 27mg Lentil
Phosphorus 180mg 153mg Lentil
Potassium 369mg 174mg Lentil
Sodium 2mg 2mg
Zinc 1.27mg 1.02mg Lentil
Copper 0.251mg 0.284mg Semolina
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.03mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.224mg Semolina
Vitamin B2 0.073mg 0.05mg Lentil
Vitamin B3 1.06mg 5.048mg Semolina
Vitamin B5 0.638mg 0.672mg Semolina
Vitamin B6 0.178mg 0.452mg Semolina
Folate 181µg 8µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0.1µg Lentil
Tryptophan 0.081mg 0.103mg Semolina
Threonine 0.323mg 0.271mg Lentil
Isoleucine 0.39mg 0.339mg Lentil
Leucine 0.654mg 0.656mg Semolina
Lysine 0.63mg 0.215mg Lentil
Methionine 0.077mg 0.183mg Semolina
Phenylalanine 0.445mg 0.398mg Lentil
Valine 0.448mg 0.47mg Semolina
Histidine 0.254mg 0.185mg Lentil
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.053g 0.294g Lentil
Monounsaturated Fat 0.064g 0.258g Semolina
Polyunsaturated fat 0.175g 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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
26
Lentil
26
Semolina
Mineral Summary Score
48
Lentil
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
54%
Lentil
45%
Semolina
Carbohydrates
20%
Lentil
81%
Semolina
Fats
2%
Lentil
5%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.47g)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.241g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 25)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.3)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.