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Oatmeal vs Semolina - In-Depth Nutrition Comparison

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How are Oatmeal and Semolina different?

  • Oatmeal is higher in Iron, Vitamin B2 and Folate, however Semolina is richer in Selenium, Copper, Manganese, Vitamin B3, Vitamin B6, Phosphorus and Vitamin B5.
  • Daily need coverage for Iron from Oatmeal is 65% higher.
  • Oatmeal contains 6 times more Folate than Semolina. While Oatmeal contains 44µg of Folate, Semolina contains only 8µg.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

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Oatmeal 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
:
Contains more Iron +705.4%
Contains more Calcium +12.7%
Contains more Potassium +185.2%
Contains more Copper +330.3%
Contains more Zinc +64.5%
Contains more Phosphorus +98.7%
Contains less Sodium -95.9%
Equal in Magnesium - 27
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +705.4%
Contains more Calcium +12.7%
Contains more Potassium +185.2%
Contains more Copper +330.3%
Contains more Zinc +64.5%
Contains more Phosphorus +98.7%
Contains less Sodium -95.9%
Equal in Magnesium - 27

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B2 +330%
Contains more Vitamin K +300%
Contains more Folate +450%
Contains more Vitamin B3 +66.9%
Contains more Vitamin B5 +112%
Contains more Vitamin B6 +55.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
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 A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B2 +330%
Contains more Vitamin K +300%
Contains more Folate +450%
Contains more Vitamin B3 +66.9%
Contains more Vitamin B5 +112%
Contains more Vitamin B6 +55.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
27
Oatmeal
26
Semolina
Mineral Summary Score
44
Oatmeal
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 the food
Protein
14%
Oatmeal
45%
Semolina
Carbohydrates
12%
Oatmeal
81%
Semolina
Fats
6%
Oatmeal
5%
Semolina

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Semolina
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oatmeal 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 contains less Sugars?
Semolina
Semolina contains less Sugars (difference - 0.13g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 25)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.068g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oatmeal Semolina Opinion
Calories 68 374 Semolina
Protein 2.37 7.51 Semolina
Fats 1.36 1.03 Oatmeal
Vitamin C 0 0
Carbs 11.67 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 5.96 0.74 Oatmeal
Calcium 80 71 Oatmeal
Potassium 61 174 Semolina
Magnesium 26 27 Semolina
Sugars 0.46 0.33 Semolina
Fiber 1.7 1.8 Semolina
Copper 0.066 0.284 Semolina
Zinc 0.62 1.02 Semolina
Starch 10.37 68.29 Semolina
Phosphorus 77 153 Semolina
Sodium 49 2 Semolina
Vitamin A 433 0 Oatmeal
Vitamin E 0.07 0.03 Oatmeal
Vitamin D 0 0
Vitamin B1 0.26 0.224 Oatmeal
Vitamin B2 0.215 0.05 Oatmeal
Vitamin B3 3.025 5.048 Semolina
Vitamin B5 0.317 0.672 Semolina
Vitamin B6 0.29 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.4 0.1 Oatmeal
Folate 44 8 Oatmeal
Trans Fat 0.003 Semolina
Saturated Fat 0.226 0.294 Oatmeal
Monounsaturated Fat 0.391 0.258 Oatmeal
Polyunsaturated fat 0.426 0.322 Oatmeal
Tryptophan 0.04 0.103 Semolina
Threonine 0.083 0.271 Semolina
Isoleucine 0.105 0.339 Semolina
Leucine 0.2 0.656 Semolina
Lysine 0.135 0.215 Semolina
Methionine 0.04 0.183 Semolina
Phenylalanine 0.13 0.398 Semolina
Valine 0.151 0.47 Semolina
Histidine 0.057 0.185 Semolina
Fructose 0 0.02 Semolina

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.