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  6. Bran vs. Semolina

Bran vs. Semolina — In-Depth Nutrition Comparison

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How are Bran and Semolina different?

  • Bran is higher in Manganese, Phosphorus, Vitamin B1, Iron, Fiber, Magnesium, Selenium, and Zinc, however, Semolina is richer in Vitamin B3, and Vitamin B6.
  • Daily need coverage for Manganese from Bran is 200% higher.
  • Bran contains 9 times more Magnesium than Semolina. While Bran contains 235mg of Magnesium, Semolina contains only 27mg.

Oat bran, raw and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Bran 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.
Bran
Bran
8
:
2
Semolina
Semolina
Contains more Iron +631.1%
Contains more Magnesium +770.4%
Contains more Phosphorus +379.7%
Contains more Potassium +225.3%
Contains more Zinc +204.9%
Contains more Copper +41.9%
Contains more Manganese +444%
Contains more Selenium +127.1%
Contains more Calcium +22.4%
Contains less Sodium -50%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +631.1%
Contains more Magnesium +770.4%
Contains more Phosphorus +379.7%
Contains more Potassium +225.3%
Contains more Zinc +204.9%
Contains more Copper +41.9%
Contains more Manganese +444%
Contains more Selenium +127.1%
Contains more Calcium +22.4%
Contains less Sodium -50%

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.
Bran
Bran
6
:
2
Semolina
Semolina
Contains more Vitamin E +3266.7%
Contains more Vitamin B1 +422.3%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +122.3%
Contains more Folate +550%
Contains more Vitamin K +3100%
Contains more Vitamin B3 +440.5%
Contains more Vitamin B6 +173.9%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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 E +3266.7%
Contains more Vitamin B1 +422.3%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +122.3%
Contains more Folate +550%
Contains more Vitamin K +3100%
Contains more Vitamin B3 +440.5%
Contains more Vitamin B6 +173.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Semolina
Semolina
Contains more Protein +130.4%
Contains more Fats +582.5%
Contains more Other +308.5%
Contains more Carbs +22.2%
Contains more Water +50.5%
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 Protein +130.4%
Contains more Fats +582.5%
Contains more Other +308.5%
Contains more Carbs +22.2%
Contains more Water +50.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +820.9%
Contains more Polyunsaturated fat +759%
Contains less Saturated Fat -77.9%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +820.9%
Contains more Polyunsaturated fat +759%
Contains less Saturated Fat -77.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Semolina Opinion
Net carbs 50.82g 79.09g Semolina
Protein 17.3g 7.51g Bran
Fats 7.03g 1.03g Bran
Carbs 66.22g 80.89g Semolina
Calories 246kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 1.45g 0.33g Semolina
Fiber 15.4g 1.8g Bran
Calcium 58mg 71mg Semolina
Iron 5.41mg 0.74mg Bran
Magnesium 235mg 27mg Bran
Phosphorus 734mg 153mg Bran
Potassium 566mg 174mg Bran
Sodium 4mg 2mg Semolina
Zinc 3.11mg 1.02mg Bran
Copper 0.403mg 0.284mg Bran
Manganese 5.63mg 1.035mg Bran
Selenium 45.2µg 19.9µg Bran
Vitamin E 1.01mg 0.03mg Bran
Vitamin B1 1.17mg 0.224mg Bran
Vitamin B2 0.22mg 0.05mg Bran
Vitamin B3 0.934mg 5.048mg Semolina
Vitamin B5 1.494mg 0.672mg Bran
Vitamin B6 0.165mg 0.452mg Semolina
Folate 52µg 8µg Bran
Vitamin K 3.2µg 0.1µg Bran
Tryptophan 0.335mg 0.103mg Bran
Threonine 0.502mg 0.271mg Bran
Isoleucine 0.668mg 0.339mg Bran
Leucine 1.374mg 0.656mg Bran
Lysine 0.76mg 0.215mg Bran
Methionine 0.335mg 0.183mg Bran
Phenylalanine 0.908mg 0.398mg Bran
Valine 0.964mg 0.47mg Bran
Histidine 0.41mg 0.185mg Bran
Saturated Fat 1.328g 0.294g Semolina
Monounsaturated Fat 2.376g 0.258g Bran
Polyunsaturated fat 2.766g 0.322g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran
26%
Semolina
Minerals Daily Need Coverage Score
195%
Bran
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 1.034g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 2)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.4)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.