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Maize vs Semolina - In-Depth Nutrition Comparison

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Summary of differences between Maize and Semolina

  • Maize has more Folate, however Semolina is higher in Manganese, Selenium, Vitamin B6, Copper, Vitamin B3, Phosphorus, Vitamin C, Calcium, and Vitamin B1.
  • Semolina covers your daily need of Manganese 38% more than Maize.
  • Maize has 5 times more Folate than Semolina. While Maize has 42µg of Folate, Semolina has only 8µg.

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

Infographic

Maize 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
Maize
2
:
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
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
Maize
7
:
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
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%
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

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.
Maize 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 Maize Semolina Opinion
Net carbs 16.7g 79.09g Semolina
Protein 3.27g 7.51g Semolina
Fats 1.35g 1.03g Maize
Carbs 18.7g 80.89g Semolina
Calories 86kcal 374kcal Semolina
Starch 5.7g 68.29g Semolina
Fructose 1.94g 0.02g Maize
Sugar 6.26g 0.33g Semolina
Fiber 2g 1.8g Maize
Calcium 2mg 71mg Semolina
Iron 0.52mg 0.74mg Semolina
Magnesium 37mg 27mg Maize
Phosphorus 89mg 153mg Semolina
Potassium 270mg 174mg Maize
Sodium 15mg 2mg Semolina
Zinc 0.46mg 1.02mg Semolina
Copper 0.054mg 0.284mg Semolina
Vitamin A 187IU 0IU Maize
Vitamin E 0.07mg 0.03mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0mg Maize
Vitamin B1 0.155mg 0.224mg Semolina
Vitamin B2 0.055mg 0.05mg Maize
Vitamin B3 1.77mg 5.048mg Semolina
Vitamin B5 0.717mg 0.672mg Maize
Vitamin B6 0.093mg 0.452mg Semolina
Folate 42µg 8µg Maize
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.1µg Maize
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
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.325g 0.294g Semolina
Monounsaturated Fat 0.432g 0.258g Maize
Polyunsaturated fat 0.487g 0.322g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize 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
18
Maize
26
Semolina
Mineral Summary Score
18
Maize
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
20%
Maize
45%
Semolina
Carbohydrates
19%
Maize
81%
Semolina
Fats
6%
Maize
5%
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?
Maize
Maize is lower in glycemic index (difference - 2)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.2)
Which food is richer in vitamins?
Maize
Maize 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. Maize - 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.