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

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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin K +200%
Contains more Folate +425%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
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 +133.3%
Contains more Vitamin K +200%
Contains more Folate +425%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize 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 - 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.

All nutrients comparison - raw data values

Nutrient Maize Semolina Opinion
Calories 86 374 Semolina
Protein 3.27 7.51 Semolina
Fats 1.35 1.03 Maize
Vitamin C 6.8 0 Maize
Carbs 18.7 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 0.74 Semolina
Calcium 2 71 Semolina
Potassium 270 174 Maize
Magnesium 37 27 Maize
Sugar 6.26 0.33 Semolina
Fiber 2 1.8 Maize
Copper 0.054 0.284 Semolina
Zinc 0.46 1.02 Semolina
Starch 5.7 68.29 Semolina
Phosphorus 89 153 Semolina
Sodium 15 2 Semolina
Vitamin A 187 0 Maize
Vitamin E 0.07 0.03 Maize
Vitamin D 0 0
Vitamin B1 0.155 0.224 Semolina
Vitamin B2 0.055 0.05 Maize
Vitamin B3 1.77 5.048 Semolina
Vitamin B5 0.717 0.672 Maize
Vitamin B6 0.093 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.3 0.1 Maize
Folate 42 8 Maize
Trans Fat 0 Semolina
Saturated Fat 0.325 0.294 Semolina
Monounsaturated Fat 0.432 0.258 Maize
Polyunsaturated fat 0.487 0.322 Maize
Tryptophan 0.023 0.103 Semolina
Threonine 0.129 0.271 Semolina
Isoleucine 0.129 0.339 Semolina
Leucine 0.348 0.656 Semolina
Lysine 0.137 0.215 Semolina
Methionine 0.067 0.183 Semolina
Phenylalanine 0.15 0.398 Semolina
Valine 0.185 0.47 Semolina
Histidine 0.089 0.185 Semolina
Fructose 1.94 0.02 Maize

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.