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.
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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 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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Monounsaturated fat | 2.178g | 0.258g | 5% |
| Carbs | 66.27g | 80.89g | 5% |
| Saturated fat | 1.217g | 0.294g | 4% |
| Calcium | 54mg | 71mg | 2% |
| Calories | 389kcal | 374kcal | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +744.2% |
| Contains more Poly. FatPolyunsaturated fat | +687.3% |
| Contains less Sat. FatSaturated fat | -75.8% |
