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% |
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% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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
30%
24%
Minerals Daily Need Coverage Score
154%
52%
Comparison summary
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 0.923g)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 0.33g)
Which food is cheaper?
Oats is cheaper (difference - $0.8)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
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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.