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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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.
| 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
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.
| 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% |
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% |
| Contains more OtherOther | +24.6% |
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
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~equal in
Maltose
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
45%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 0.068g)
Which food is cheaper?
Oatmeal is cheaper (difference - $1.4)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)