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Oat vs Semolina - In-Depth Nutrition Comparison

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The main differences between Oat and Semolina

  • Oat is richer in Manganese, Phosphorus, Iron, Vitamin B1, Copper, Magnesium, Fiber, and Zinc, yet Semolina is richer in Vitamin B6, and Vitamin B3.
  • Daily need coverage for Manganese from Oat is 169% higher.
  • Oat contains 7 times more Magnesium than Semolina. Oat contains 177mg of Magnesium, while Semolina contains 27mg.

Food types used in this article are Oats and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Oat 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
Oat
6
:
Contains more Iron +537.8%
Contains more Magnesium +555.6%
Contains more Phosphorus +241.8%
Contains more Potassium +146.6%
Contains more Zinc +289.2%
Contains more Copper +120.4%
Contains more Calcium +31.5%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +537.8%
Contains more Magnesium +555.6%
Contains more Phosphorus +241.8%
Contains more Potassium +146.6%
Contains more Zinc +289.2%
Contains more Copper +120.4%
Contains more Calcium +31.5%
Equal in Sodium - 2

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
Oat
4
:
Contains more Vitamin B1 +240.6%
Contains more Vitamin B2 +178%
Contains more Vitamin B5 +100.7%
Contains more Folate +600%
Contains more Vitamin B3 +425.3%
Contains more Vitamin B6 +279.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +240.6%
Contains more Vitamin B2 +178%
Contains more Vitamin B5 +100.7%
Contains more Folate +600%
Contains more Vitamin B3 +425.3%
Contains more Vitamin B6 +279.8%

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.
Oat Semolina
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Semolina Opinion
Net carbs 55.67g 79.09g Semolina
Protein 16.89g 7.51g Oat
Fats 6.9g 1.03g Oat
Carbs 66.27g 80.89g Semolina
Calories 389kcal 374kcal Oat
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar g 0.33g Oat
Fiber 10.6g 1.8g Oat
Calcium 54mg 71mg Semolina
Iron 4.72mg 0.74mg Oat
Magnesium 177mg 27mg Oat
Phosphorus 523mg 153mg Oat
Potassium 429mg 174mg Oat
Sodium 2mg 2mg
Zinc 3.97mg 1.02mg Oat
Copper 0.626mg 0.284mg Oat
Vitamin A 0IU 0IU
Vitamin E mg 0.03mg Semolina
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.224mg Oat
Vitamin B2 0.139mg 0.05mg Oat
Vitamin B3 0.961mg 5.048mg Semolina
Vitamin B5 1.349mg 0.672mg Oat
Vitamin B6 0.119mg 0.452mg Semolina
Folate 56µg 8µg Oat
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Semolina
Tryptophan 0.234mg 0.103mg Oat
Threonine 0.575mg 0.271mg Oat
Isoleucine 0.694mg 0.339mg Oat
Leucine 1.284mg 0.656mg Oat
Lysine 0.701mg 0.215mg Oat
Methionine 0.312mg 0.183mg Oat
Phenylalanine 0.895mg 0.398mg Oat
Valine 0.937mg 0.47mg Oat
Histidine 0.405mg 0.185mg Oat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.217g 0.294g Semolina
Monounsaturated Fat 2.178g 0.258g Oat
Polyunsaturated fat 2.535g 0.322g Oat

Which food is preferable for your diet?

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

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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
33
Oat
26
Semolina
Mineral Summary Score
112
Oat
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
101%
Oat
45%
Semolina
Carbohydrates
66%
Oat
81%
Semolina
Fats
32%
Oat
5%
Semolina

Comparison summary

Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.923g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.33g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.8)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.