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Pasta vs. Semolina — In-Depth Nutrition Comparison

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Significant differences between Pasta and Semolina

  • Pasta has more Folate, and Vitamin B2, however, Semolina is richer in Manganese, Vitamin B6, Vitamin B3, Copper, Phosphorus, Vitamin B5, and Calcium.
  • Semolina covers your daily Manganese needs 35% more than Pasta.

Specific food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Pasta 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.
Pasta
1
:
Contains more Iron +54.1%
Contains more Calcium +1083.3%
Contains more Magnesium +50%
Contains more Phosphorus +142.9%
Contains more Potassium +625%
Contains less Sodium -66.7%
Contains more Zinc +82.1%
Contains more Copper +205.4%
Contains more Manganese +362.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +54.1%
Contains more Calcium +1083.3%
Contains more Magnesium +50%
Contains more Phosphorus +142.9%
Contains more Potassium +625%
Contains less Sodium -66.7%
Contains more Zinc +82.1%
Contains more Copper +205.4%
Contains more Manganese +362.1%

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.
Pasta
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +200%
Contains more Folate +700%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +408.9%
Contains more Vitamin B5 +267.2%
Contains more Vitamin B6 +1229.4%
Equal in Vitamin B1 - 0.224
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 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 A +∞%
Contains more Vitamin B2 +200%
Contains more Folate +700%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +408.9%
Contains more Vitamin B5 +267.2%
Contains more Vitamin B6 +1229.4%
Equal in Vitamin B1 - 0.224

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
2
:
Contains more Water +595.3%
Contains more Protein +45.8%
Contains more Carbs +224.5%
Contains more Other +129%
Equal in Fats - 1.03
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 Water +595.3%
Contains more Protein +45.8%
Contains more Carbs +224.5%
Contains more Other +129%
Equal in Fats - 1.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
:
Contains less Saturated Fat -49%
Contains more Polyunsaturated fat +33.2%
Contains more Monounsaturated Fat +108.1%
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -49%
Contains more Polyunsaturated fat +33.2%
Contains more Monounsaturated Fat +108.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Semolina
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pasta Semolina Opinion
Net carbs 24.93g 79.09g Semolina
Protein 5.15g 7.51g Semolina
Fats 1.05g 1.03g Pasta
Carbs 24.93g 80.89g Semolina
Calories 131kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Pasta
Fiber 1.8g Semolina
Calcium 6mg 71mg Semolina
Iron 1.14mg 0.74mg Pasta
Magnesium 18mg 27mg Semolina
Phosphorus 63mg 153mg Semolina
Potassium 24mg 174mg Semolina
Sodium 6mg 2mg Semolina
Zinc 0.56mg 1.02mg Semolina
Copper 0.093mg 0.284mg Semolina
Manganese 0.224mg 1.035mg Semolina
Selenium 19.9µg Semolina
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg Pasta
Vitamin E 0.03mg Semolina
Vitamin B1 0.209mg 0.224mg Semolina
Vitamin B2 0.15mg 0.05mg Pasta
Vitamin B3 0.992mg 5.048mg Semolina
Vitamin B5 0.183mg 0.672mg Semolina
Vitamin B6 0.034mg 0.452mg Semolina
Folate 64µg 8µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 0.1µg Semolina
Tryptophan 0.065mg 0.103mg Semolina
Threonine 0.134mg 0.271mg Semolina
Isoleucine 0.197mg 0.339mg Semolina
Leucine 0.348mg 0.656mg Semolina
Lysine 0.097mg 0.215mg Semolina
Methionine 0.079mg 0.183mg Semolina
Phenylalanine 0.247mg 0.398mg Semolina
Valine 0.217mg 0.47mg Semolina
Histidine 0.103mg 0.185mg Semolina
Cholesterol 33mg 0mg Semolina
Saturated Fat 0.15g 0.294g Pasta
Monounsaturated Fat 0.124g 0.258g Semolina
Polyunsaturated fat 0.429g 0.322g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Pasta
26%
Semolina
Minerals Daily Need Coverage Score
16%
Pasta
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.6)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.144g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 5)
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

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.