Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Oatmeal vs Semolina - In-Depth Nutrition Comparison

Compare

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.

Infographic

Oatmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +12.7%
Contains more Iron +705.4%
Contains more Phosphorus +98.7%
Contains more Potassium +185.2%
Contains less Sodium -95.9%
Contains more Zinc +64.5%
Contains more Copper +330.3%
Equal in Magnesium - 27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Calcium +12.7%
Contains more Iron +705.4%
Contains more Phosphorus +98.7%
Contains more Potassium +185.2%
Contains less Sodium -95.9%
Contains more Zinc +64.5%
Contains more Copper +330.3%
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 Folate +450%
Contains more Vitamin K +300%
Contains more Vitamin B3 +66.9%
Contains more Vitamin B5 +112%
Contains more Vitamin B6 +55.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +16.1%
Contains more Vitamin B2 +330%
Contains more Folate +450%
Contains more Vitamin K +300%
Contains more Vitamin B3 +66.9%
Contains more Vitamin B5 +112%
Contains more Vitamin B6 +55.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Semolina
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Oatmeal Semolina Opinion
Net carbs 9.97g 79.09g Semolina
Protein 2.37g 7.51g Semolina
Fats 1.36g 1.03g Oatmeal
Carbs 11.67g 80.89g Semolina
Calories 68kcal 374kcal Semolina
Starch 10.37g 68.29g Semolina
Fructose 0g 0.02g Semolina
Sugar 0.46g 0.33g Semolina
Fiber 1.7g 1.8g Semolina
Calcium 80mg 71mg Oatmeal
Iron 5.96mg 0.74mg Oatmeal
Magnesium 26mg 27mg Semolina
Phosphorus 77mg 153mg Semolina
Potassium 61mg 174mg Semolina
Sodium 49mg 2mg Semolina
Zinc 0.62mg 1.02mg Semolina
Copper 0.066mg 0.284mg Semolina
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg 0.03mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.26mg 0.224mg Oatmeal
Vitamin B2 0.215mg 0.05mg Oatmeal
Vitamin B3 3.025mg 5.048mg Semolina
Vitamin B5 0.317mg 0.672mg Semolina
Vitamin B6 0.29mg 0.452mg Semolina
Folate 44µg 8µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 0.1µg Oatmeal
Tryptophan 0.04mg 0.103mg Semolina
Threonine 0.083mg 0.271mg Semolina
Isoleucine 0.105mg 0.339mg Semolina
Leucine 0.2mg 0.656mg Semolina
Lysine 0.135mg 0.215mg Semolina
Methionine 0.04mg 0.183mg Semolina
Phenylalanine 0.13mg 0.398mg Semolina
Valine 0.151mg 0.47mg Semolina
Histidine 0.057mg 0.185mg Semolina
Cholesterol 0mg 0mg
Trans Fat 0.003g g Semolina
Saturated Fat 0.226g 0.294g Oatmeal
Monounsaturated Fat 0.391g 0.258g Oatmeal
Polyunsaturated fat 0.426g 0.322g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
14%
Oatmeal
45%
Semolina
Carbohydrates
12%
Oatmeal
81%
Semolina
Fats
6%
Oatmeal
5%
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 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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.