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Porridge vs. Semolina — In-Depth Nutrition Comparison

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How are porridge and semolina different?

  • Porridge is higher in iron; however, semolina is richer in manganese, vitamin B6, selenium, vitamin B3, copper, phosphorus, vitamin B1, vitamin B5, and zinc.
  • Daily need coverage for manganese for semolina is 45% higher.
  • Porridge contains 5 times more iron than semolina. While porridge contains 3.74mg of iron, semolina contains only 0.74mg.
  • Semolina has a lower glycemic index (54) than porridge (66).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Porridge 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 CalciumCalcium +22.5%
Contains more IronIron +405.4%
Contains more MagnesiumMagnesium +440%
Contains more PotassiumPotassium +987.5%
Contains more CopperCopper +610%
Contains more ZincZinc +684.6%
Contains more PhosphorusPhosphorus +920%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +610.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more FolateFolate +50%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +307.3%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +870.8%
Contains more Vitamin B5Vitamin B5 +846.5%
Contains more Vitamin B6Vitamin B6 +3376.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 WaterWater +788.5%
Contains more ProteinProtein +421.5%
Contains more FatsFats +390.5%
Contains more CarbsCarbs +668.9%
Contains more OtherOther +222.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +821.4%
Contains more Poly. FatPolyunsaturated fat +182.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Semolina DV% diff.
Manganese 0mg 1.035mg 45%
Iron 3.74mg 0.74mg 38%
Vitamin B6 0.013mg 0.452mg 34%
Selenium 2.8µg 19.9µg 31%
Vitamin B3 0.52mg 5.048mg 28%
Starch 68.29g 28%
Copper 0.04mg 0.284mg 27%
Carbs 10.52g 80.89g 23%
Phosphorus 15mg 153mg 20%
Calories 50kcal 374kcal 16%
Vitamin B1 0.055mg 0.224mg 14%
Protein 1.44g 7.51g 12%
Vitamin B5 0.071mg 0.672mg 12%
Zinc 0.13mg 1.02mg 8%
Fiber 0.5g 1.8g 5%
Potassium 16mg 174mg 5%
Magnesium 5mg 27mg 5%
Calcium 87mg 71mg 2%
Vitamin B2 0.025mg 0.05mg 2%
Polyunsaturated fat 0.114g 0.322g 1%
Monounsaturated fat 0.028g 0.258g 1%
Saturated fat 0.033g 0.294g 1%
Folate 12µg 8µg 1%
Fats 0.21g 1.03g 1%
Net carbs 10.02g 79.09g N/A
Sugar 0.03g 0.33g N/A
Sodium 6mg 2mg 0%
Vitamin E 0.02mg 0.03mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.02mg 0.103mg 0%
Threonine 0.045mg 0.271mg 0%
Isoleucine 0.063mg 0.339mg 0%
Leucine 0.11mg 0.656mg 0%
Lysine 0.037mg 0.215mg 0%
Methionine 0.027mg 0.183mg 0%
Phenylalanine 0.078mg 0.398mg 0%
Valine 0.07mg 0.47mg 0%
Histidine 0.033mg 0.185mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Porridge
24%
Semolina
Minerals Daily Need Coverage Score
21%
Porridge
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.261g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.