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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.

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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
Lentil
5
:
Contains more Iron +350%
Contains more Potassium +112.1%
Contains more Magnesium +33.3%
Contains more Zinc +24.5%
Contains more Phosphorus +17.6%
Contains more Calcium +273.7%
Contains more Copper +13.1%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +350%
Contains more Potassium +112.1%
Contains more Magnesium +33.3%
Contains more Zinc +24.5%
Contains more Phosphorus +17.6%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +266.7%
Contains more Vitamin B2 +46%
Contains more Vitamin K +1600%
Contains more Folate +2162.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +266.7%
Contains more Vitamin B2 +46%
Contains more Vitamin K +1600%
Contains more Folate +2162.5%
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 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 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 Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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 - 1.47g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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.

All nutrients comparison - raw data values

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

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.