Oatmeal vs. Semolina — In-Depth Nutrition Comparison
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How are oatmeal and semolina different?
- Oatmeal is higher in iron and vitamin B2; however, semolina is richer in selenium, copper, carbs, manganese, vitamin B3, vitamin B6, protein, and phosphorus.
- Daily need coverage for iron for oatmeal is 65% higher.
- Oatmeal contains 4 times more vitamin B2 than semolina. While oatmeal contains 0.215mg of vitamin B2, semolina contains only 0.05mg.
- Semolina has a lower glycemic index (54) than oatmeal (79).
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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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +12.7% |
| Contains more IronIron | +705.4% |
| Contains more PotassiumPotassium | +185.2% |
| Contains more CopperCopper | +330.3% |
| Contains more ZincZinc | +64.5% |
| Contains more PhosphorusPhosphorus | +98.7% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +85.5% |
| Contains more SeleniumSelenium | +298% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B1Vitamin B1 | +16.1% |
| Contains more Vitamin B2Vitamin B2 | +330% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +450% |
| Contains more Vitamin B3Vitamin B3 | +66.9% |
| Contains more Vitamin B5Vitamin B5 | +112% |
| Contains more Vitamin B6Vitamin B6 | +55.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.74mg | 65% |
| Selenium | 5µg | 19.9µg | 27% |
| Copper | 0.066mg | 0.284mg | 24% |
| Starch | 10.37g | 68.29g | 24% |
| Carbs | 11.67g | 80.89g | 23% |
| Manganese | 0.558mg | 1.035mg | 21% |
| Calories | 68kcal | 374kcal | 15% |
| Vitamin A | 130µg | 14% | |
| Vitamin B2 | 0.215mg | 0.05mg | 13% |
| Vitamin B3 | 3.025mg | 5.048mg | 13% |
| Vitamin B6 | 0.29mg | 0.452mg | 12% |
| Phosphorus | 77mg | 153mg | 11% |
| Protein | 2.37g | 7.51g | 10% |
| Folate | 44µg | 8µg | 9% |
| Vitamin B5 | 0.317mg | 0.672mg | 7% |
| Zinc | 0.62mg | 1.02mg | 4% |
| Potassium | 61mg | 174mg | 3% |
| Vitamin B1 | 0.26mg | 0.224mg | 3% |
| Sodium | 49mg | 2mg | 2% |
| Fats | 1.36g | 1.03g | 1% |
| Calcium | 80mg | 71mg | 1% |
| Choline | 4.7mg | 1% | |
| Polyunsaturated fat | 0.426g | 0.322g | 1% |
| Protein per 100 calories | 3.5g | 2g | N/A |
| Calories per 10 g protein | 287kcal | 498kcal | N/A |
| Weight per 100 calories | 147g | 27g | N/A |
| Net carbs | 9.97g | 79.09g | N/A |
| Magnesium | 26mg | 27mg | 0% |
| Sugar | 0.46g | 0.33g | N/A |
| Fiber | 1.7g | 1.8g | 0% |
| Vitamin E | 0.07mg | 0.03mg | 0% |
| Vitamin K | 0.4µg | 0.1µg | 0% |
| Trans fat | 0.003g | N/A | |
| Saturated fat | 0.226g | 0.294g | 0% |
| Monounsaturated fat | 0.391g | 0.258g | 0% |
| Tryptophan | 0.04mg | 0.103mg | 0% |
| Threonine | 0.083mg | 0.271mg | 0% |
| Isoleucine | 0.105mg | 0.339mg | 0% |
| Leucine | 0.2mg | 0.656mg | 0% |
| Lysine | 0.135mg | 0.215mg | 0% |
| Methionine | 0.04mg | 0.183mg | 0% |
| Phenylalanine | 0.13mg | 0.398mg | 0% |
| Valine | 0.151mg | 0.47mg | 0% |
| Histidine | 0.057mg | 0.185mg | 0% |
| Fructose | 0g | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +32% |
| Contains more WaterWater | +752.2% |
| Contains more ProteinProtein | +216.9% |
| Contains more CarbsCarbs | +593.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -23.1% |
| Contains more Mono. FatMonounsaturated fat | +51.6% |
| Contains more Poly. FatPolyunsaturated fat | +32.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +38.1% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +558.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
