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  6. Oats vs. Semolina

Oats vs. Semolina — In-Depth Nutrition Comparison

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The main differences between oats and semolina

  • Oats are 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 for oats is 169% higher.
  • Oats contain 7 times more magnesium than semolina. Oats contain 177mg of magnesium, while semolina contains 27mg.

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

Infographic

Oats 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.
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 MagnesiumMagnesium +555.6%
Contains more PotassiumPotassium +146.6%
Contains more IronIron +537.8%
Contains more CopperCopper +120.4%
Contains more ZincZinc +289.2%
Contains more PhosphorusPhosphorus +241.8%
Contains more ManganeseManganese +375%
Contains more CalciumCalcium +31.5%
~equal in Sodium ~2mg

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.
Oats
Oats
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin B1Vitamin B1 +240.6%
Contains more Vitamin B2Vitamin B2 +178%
Contains more Vitamin B5Vitamin B5 +100.7%
Contains more FolateFolate +600%
Contains more Vitamin B3Vitamin B3 +425.3%
Contains more Vitamin B6Vitamin B6 +279.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Semolina DV% diff.
Manganese 4.916mg 1.035mg 169%
Phosphorus 523mg 153mg 53%
Iron 4.72mg 0.74mg 50%
Vitamin B1 0.763mg 0.224mg 45%
Copper 0.626mg 0.284mg 38%
Magnesium 177mg 27mg 36%
Selenium 19.9µg 36%
Fiber 10.6g 1.8g 35%
Starch 68.29g 28%
Zinc 3.97mg 1.02mg 27%
Vitamin B3 0.961mg 5.048mg 26%
Vitamin B6 0.119mg 0.452mg 26%
Protein 16.89g 7.51g 19%
Polyunsaturated fat 2.535g 0.322g 15%
Vitamin B5 1.349mg 0.672mg 14%
Folate 56µg 8µg 12%
Fats 6.9g 1.03g 9%
Potassium 429mg 174mg 8%
Vitamin B2 0.139mg 0.05mg 7%
Carbs 66.27g 80.89g 5%
Monounsaturated fat 2.178g 0.258g 5%
Saturated fat 1.217g 0.294g 4%
Calcium 54mg 71mg 2%
Calories 389kcal 374kcal 1%
Protein per 100 calories 4.3g 2g N/A
Calories per 10 g protein 230kcal 498kcal N/A
Weight per 100 calories 26g 27g N/A
Unsaturated / Saturated Fat ratio 3.9 2 N/A
Net carbs 55.67g 79.09g N/A
Sugar 0.33g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.234mg 0.103mg 0%
Threonine 0.575mg 0.271mg 0%
Isoleucine 0.694mg 0.339mg 0%
Leucine 1.284mg 0.656mg 0%
Lysine 0.701mg 0.215mg 0%
Methionine 0.312mg 0.183mg 0%
Phenylalanine 0.895mg 0.398mg 0%
Valine 0.937mg 0.47mg 0%
Histidine 0.405mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 ProteinProtein +124.9%
Contains more FatsFats +569.9%
Contains more OtherOther +142.3%
Contains more CarbsCarbs +22.1%
Contains more WaterWater +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 more Mono. FatMonounsaturated fat +744.2%
Contains more Poly. FatPolyunsaturated fat +687.3%
Contains less Sat. FatSaturated fat -75.8%

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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. Oats - 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.