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Noodles vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between noodles and semolina?

  • Noodles is richer in folate, iron, and selenium, yet semolina is richer in manganese, vitamin B6, copper, vitamin B3, phosphorus, and vitamin B5.
  • Semolina's daily need coverage for manganese is 31% higher.

We used Noodles, egg, enriched, cooked and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Noodles 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 3.4% 55% 33% 18% 33% 0.65% 41% 130%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more IronIron +98.6%
Contains more SeleniumSelenium +20.1%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +491.7%
Contains more PotassiumPotassium +357.9%
Contains more CopperCopper +189.8%
Contains more ZincZinc +56.9%
Contains more PhosphorusPhosphorus +101.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +228.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2% 3.4% 1.5% 72% 31% 39% 16% 11% 11% 0% 63% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +172%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +950%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +143%
Contains more Vitamin B5Vitamin B5 +155.5%
Contains more Vitamin B6Vitamin B6 +882.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
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 FatsFats +101%
Contains more WaterWater +586.9%
Contains more ProteinProtein +65.4%
Contains more CarbsCarbs +221.5%
Contains more OtherOther +42%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +125.2%
Contains more Poly. FatPolyunsaturated fat +71.4%
Contains less Sat. FatSaturated fat -29.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
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 MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +425%
Contains more GlucoseGlucose +57.1%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Noodles Semolina
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Noodles Semolina DV% diff.
Vitamin B6 0.046mg 0.452mg 31%
Manganese 0.315mg 1.035mg 31%
Starch 68.29g 28%
Copper 0.098mg 0.284mg 21%
Folate 84µg 8µg 19%
Carbs 25.16g 80.89g 19%
Vitamin B3 2.077mg 5.048mg 19%
Calories 138kcal 374kcal 12%
Phosphorus 76mg 153mg 11%
Cholesterol 29mg 0mg 10%
Iron 1.47mg 0.74mg 9%
Vitamin B5 0.263mg 0.672mg 8%
Vitamin B2 0.136mg 0.05mg 7%
Selenium 23.9µg 19.9µg 7%
Protein 4.54g 7.51g 6%
Calcium 12mg 71mg 6%
Choline 25.7mg 5%
Vitamin B1 0.289mg 0.224mg 5%
Vitamin B12 0.09µg 0µg 4%
Potassium 38mg 174mg 4%
Zinc 0.65mg 1.02mg 3%
Fats 2.07g 1.03g 2%
Polyunsaturated fat 0.552g 0.322g 2%
Fiber 1.2g 1.8g 2%
Monounsaturated fat 0.581g 0.258g 1%
Saturated fat 0.419g 0.294g 1%
Vitamin E 0.17mg 0.03mg 1%
Vitamin A 6µg 1%
Vitamin D 4IU 0IU 1%
Magnesium 21mg 27mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 23.96g 79.09g N/A
Sugar 0.4g 0.33g N/A
Sodium 5mg 2mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.029g N/A
Tryptophan 0.043mg 0.103mg 0%
Threonine 0.138mg 0.271mg 0%
Isoleucine 0.19mg 0.339mg 0%
Leucine 0.365mg 0.656mg 0%
Lysine 0.137mg 0.215mg 0%
Methionine 0.086mg 0.183mg 0%
Phenylalanine 0.24mg 0.398mg 0%
Valine 0.22mg 0.47mg 0%
Histidine 0.121mg 0.185mg 0%
Fructose 0g 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Noodles Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Noodles
24%
Semolina
Minerals Daily Need Coverage Score
33%
Noodles
52%
Semolina

Comparison summary

Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 0.125g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in glycemic index?
Noodles
Noodles is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Noodles
Noodles is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169732/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.