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Corn raw vs Semolina - In-Depth Nutrition Comparison

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Summary of differences between Corn raw and Semolina

  • Corn raw has more Folate, and Vitamin C, however Semolina is higher in Manganese, Selenium, Vitamin B6, Copper, Vitamin B3, Phosphorus, Calcium, and Vitamin B1.
  • Semolina covers your daily need of Manganese 38% more than Corn raw.

These are the specific foods used in this comparison Corn, sweet, yellow, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Corn raw vs Semolina infographic
Infographic link

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
Corn raw
Corn raw
2
:
6
Semolina
Semolina
Contains more Magnesium +37%
Contains more Potassium +55.2%
Contains more Calcium +3450%
Contains more Iron +42.3%
Contains more Phosphorus +71.9%
Contains less Sodium -86.7%
Contains more Zinc +121.7%
Contains more Copper +425.9%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Magnesium +37%
Contains more Potassium +55.2%
Contains more Calcium +3450%
Contains more Iron +42.3%
Contains more Phosphorus +71.9%
Contains less Sodium -86.7%
Contains more Zinc +121.7%
Contains more Copper +425.9%

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
Corn raw
Corn raw
7
:
3
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin C +∞%
Contains more Folate +425%
Contains more Vitamin K +200%
Contains more Vitamin B1 +44.5%
Contains more Vitamin B3 +185.2%
Contains more Vitamin B6 +386%
Equal in Vitamin B2 - 0.05
Equal in Vitamin B5 - 0.672
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Semolina
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 +133.3%
Contains more Vitamin C +∞%
Contains more Folate +425%
Contains more Vitamin K +200%
Contains more Vitamin B1 +44.5%
Contains more Vitamin B3 +185.2%
Contains more Vitamin B6 +386%
Equal in Vitamin B2 - 0.05
Equal in Vitamin B5 - 0.672

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
2
:
3
Semolina
Semolina
Contains more Fats +31.1%
Contains more Water +671.3%
Contains more Protein +129.7%
Contains more Carbs +332.6%
Contains more Other +12.7%
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Fats +31.1%
Contains more Water +671.3%
Contains more Protein +129.7%
Contains more Carbs +332.6%
Contains more Other +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +67.4%
Contains more Polyunsaturated fat +51.2%
Equal in Saturated Fat - 0.294
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +67.4%
Contains more Polyunsaturated fat +51.2%
Equal in Saturated Fat - 0.294

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn raw
Corn raw
3
:
1
Semolina
Semolina
Contains more Sucrose +323.8%
Contains more Glucose +3018.2%
Contains more Fructose +9600%
Contains more Starch +1098.1%
Corn raw
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Semolina
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +323.8%
Contains more Glucose +3018.2%
Contains more Fructose +9600%
Contains more Starch +1098.1%

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

All nutrients comparison - raw data values

Nutrient Corn raw Semolina Opinion
Net carbs 16.7g 79.09g Semolina
Protein 3.27g 7.51g Semolina
Fats 1.35g 1.03g Corn raw
Carbs 18.7g 80.89g Semolina
Calories 86kcal 374kcal Semolina
Starch 5.7g 68.29g Semolina
Fructose 1.94g 0.02g Corn raw
Sugar 6.26g 0.33g Semolina
Fiber 2g 1.8g Corn raw
Calcium 2mg 71mg Semolina
Iron 0.52mg 0.74mg Semolina
Magnesium 37mg 27mg Corn raw
Phosphorus 89mg 153mg Semolina
Potassium 270mg 174mg Corn raw
Sodium 15mg 2mg Semolina
Zinc 0.46mg 1.02mg Semolina
Copper 0.054mg 0.284mg Semolina
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg Corn raw
Vitamin E 0.07mg 0.03mg Corn raw
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 0.224mg Semolina
Vitamin B2 0.055mg 0.05mg Corn raw
Vitamin B3 1.77mg 5.048mg Semolina
Vitamin B5 0.717mg 0.672mg Corn raw
Vitamin B6 0.093mg 0.452mg Semolina
Folate 42µg 8µg Corn raw
Vitamin K 0.3µg 0.1µg Corn raw
Tryptophan 0.023mg 0.103mg Semolina
Threonine 0.129mg 0.271mg Semolina
Isoleucine 0.129mg 0.339mg Semolina
Leucine 0.348mg 0.656mg Semolina
Lysine 0.137mg 0.215mg Semolina
Methionine 0.067mg 0.183mg Semolina
Phenylalanine 0.15mg 0.398mg Semolina
Valine 0.185mg 0.47mg Semolina
Histidine 0.089mg 0.185mg Semolina
Saturated Fat 0.325g 0.294g Semolina
Monounsaturated Fat 0.432g 0.258g Corn raw
Polyunsaturated fat 0.487g 0.322g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Corn raw
26%
Semolina
Minerals Daily Need Coverage Score
18%
Corn raw
34%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 5.93g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 2)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.2)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.