Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Porridge
  5. Compare
  6. Porridge vs. Semolina

Porridge vs. Semolina — In-Depth Nutrition Comparison

Compare

How are porridge and semolina different?

  • Porridge is higher in iron; however, semolina is richer in manganese, vitamin B6, selenium, vitamin B3, copper, carbs, phosphorus, protein, and vitamin B1.
  • 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
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
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 D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

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%
Starch 68.29g 28%
Vitamin B3 0.52mg 5.048mg 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%
Magnesium 5mg 27mg 5%
Potassium 16mg 174mg 5%
Fiber 0.5g 1.8g 5%
Calcium 87mg 71mg 2%
Vitamin B2 0.025mg 0.05mg 2%
Fats 0.21g 1.03g 1%
Folate 12µg 8µg 1%
Saturated fat 0.033g 0.294g 1%
Monounsaturated fat 0.028g 0.258g 1%
Polyunsaturated fat 0.114g 0.322g 1%
Protein per 100 calories 2.9g 2g N/A
Calories per 10 g protein 347kcal 498kcal N/A
Weight per 100 calories 200g 27g N/A
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%

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%

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%

People also compare

Porridge
Porridge vs Oatmeal
Oatmeal
Porridge
Porridge vs Cereal
Cereal
Porridge
Porridge vs Pâté
Pâté
Semolina
Semolina vs Wild rice raw
Wild rice raw
Semolina
Semolina vs Wheat
Wheat
Semolina
Semolina vs Bulgur dry
Bulgur dry

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.