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 from Semolina is 45% higher.
- Porridge contains 5 times more Iron than Semolina. While Porridge contains 3.74mg of Iron, Semolina contains only 0.74mg.
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
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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
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Calcium
+22.5%
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Iron
+405.4%
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Magnesium
+440%
Contains
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Phosphorus
+920%
Contains
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Potassium
+987.5%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+684.6%
Contains
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Copper
+610%
Contains
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Manganese
+∞%
Contains
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Selenium
+610.7%
Contains
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Calcium
+22.5%
Contains
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Iron
+405.4%
Contains
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Magnesium
+440%
Contains
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Phosphorus
+920%
Contains
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Potassium
+987.5%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+684.6%
Contains
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Copper
+610%
Contains
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Manganese
+∞%
Contains
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Selenium
+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.
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Contains
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Folate
+50%
Contains
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Vitamin E
+50%
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Vitamin B1
+307.3%
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Vitamin B2
+100%
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Vitamin B3
+870.8%
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Vitamin B5
+846.5%
Contains
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Vitamin B6
+3376.9%
Equal in Vitamin K - 0.1
Contains
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Folate
+50%
Contains
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Vitamin E
+50%
Contains
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Vitamin B1
+307.3%
Contains
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Vitamin B2
+100%
Contains
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Vitamin B3
+870.8%
Contains
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Vitamin B5
+846.5%
Contains
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Vitamin B6
+3376.9%
Equal in Vitamin K - 0.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+788.5%
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Protein
+421.5%
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Fats
+390.5%
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Carbs
+668.9%
Contains
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Other
+222.7%
Contains
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Water
+788.5%
Contains
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Protein
+421.5%
Contains
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Fats
+390.5%
Contains
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Carbs
+668.9%
Contains
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Other
+222.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-88.8%
Contains
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Monounsaturated Fat
+821.4%
Contains
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Polyunsaturated fat
+182.5%
Contains
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Saturated Fat
-88.8%
Contains
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Monounsaturated Fat
+821.4%
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Polyunsaturated 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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 10.02g | 79.09g |
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| Protein | 1.44g | 7.51g |
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| Fats | 0.21g | 1.03g |
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| Carbs | 10.52g | 80.89g |
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| Calories | 50kcal | 374kcal |
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| Starch | 68.29g |
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| Fructose | 0.02g |
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| Sugar | 0.03g | 0.33g |
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| Fiber | 0.5g | 1.8g |
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| Calcium | 87mg | 71mg |
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| Iron | 3.74mg | 0.74mg |
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| Magnesium | 5mg | 27mg |
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| Phosphorus | 15mg | 153mg |
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| Potassium | 16mg | 174mg |
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| Sodium | 6mg | 2mg |
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| Zinc | 0.13mg | 1.02mg |
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| Copper | 0.04mg | 0.284mg |
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| Manganese | 0mg | 1.035mg |
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| Selenium | 2.8µg | 19.9µg |
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| Vitamin E | 0.02mg | 0.03mg |
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| Vitamin B1 | 0.055mg | 0.224mg |
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| Vitamin B2 | 0.025mg | 0.05mg |
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| Vitamin B3 | 0.52mg | 5.048mg |
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| Vitamin B5 | 0.071mg | 0.672mg |
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| Vitamin B6 | 0.013mg | 0.452mg |
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| Folate | 12µg | 8µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Tryptophan | 0.02mg | 0.103mg |
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| Threonine | 0.045mg | 0.271mg |
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| Isoleucine | 0.063mg | 0.339mg |
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| Leucine | 0.11mg | 0.656mg |
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| Lysine | 0.037mg | 0.215mg |
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| Methionine | 0.027mg | 0.183mg |
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| Phenylalanine | 0.078mg | 0.398mg |
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| Valine | 0.07mg | 0.47mg |
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| Histidine | 0.033mg | 0.185mg |
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| Saturated Fat | 0.033g | 0.294g |
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| Monounsaturated Fat | 0.028g | 0.258g |
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| Polyunsaturated fat | 0.114g | 0.322g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
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%
26%
Minerals Daily Need Coverage Score
21%
52%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Porridge is lower in Saturated Fat (difference - 0.261g)
Which food is cheaper?
Porridge is cheaper (difference - $1.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)