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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 for oatmeal is 65% higher.
  • Oatmeal contains 6 times more folate than semolina. While oatmeal contains 44µg of folate, semolina contains only 8µg.
  • 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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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" 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 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%
~equal in Magnesium ~27mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 +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 CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +66.9%
Contains more Vitamin B5Vitamin B5 +112%
Contains more Vitamin B6Vitamin B6 +55.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +32%
Contains more WaterWater +752.2%
Contains more ProteinProtein +216.9%
Contains more CarbsCarbs +593.1%
Contains more OtherOther +24.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 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 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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Semolina 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 B3 3.025mg 5.048mg 13%
Vitamin B2 0.215mg 0.05mg 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%
Calcium 80mg 71mg 1%
Polyunsaturated fat 0.426g 0.322g 1%
Fats 1.36g 1.03g 1%
Choline 4.7mg 1%
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%

Which food is preferable for your diet?

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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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
26%
Oatmeal
24%
Semolina
Minerals Daily Need Coverage Score
45%
Oatmeal
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (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 richer in minerals?
Semolina
Semolina is relatively richer in minerals
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 is richer in vitamins?
Oatmeal
Oatmeal 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. 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.