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  6. Semolina vs. Wheat flour, white, all-purpose, self-rising, enriched

Semolina vs. Wheat flour, white, all-purpose, self-rising, enriched — In-Depth Nutrition Comparison

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How are semolina and wheat flour, white, all-purpose, self-rising, enriched different?

  • Semolina is richer in vitamin B6 and copper, while wheat flour, white, all-purpose, self-rising, enriched is higher in phosphorus, iron, folate, vitamin B1, vitamin B2, calcium, and selenium.
  • Wheat flour, white, all-purpose, self-rising, enriched covers your daily need for phosphorus 63% more than semolina.
  • Semolina contains 9 times more Vitamin B6 than wheat flour, white, all-purpose, self-rising, enriched. Semolina contains 0.452mg of Vitamin B6, while wheat flour, white, all-purpose, self-rising, enriched contains 0.05mg.
  • Semolina is lower in sodium.

Rice, white, long-grain, parboiled, unenriched, dry and Wheat flour, white, all-purpose, self-rising, enriched types were used in this article.

Infographic

Semolina vs Wheat flour, white, all-purpose, self-rising, enriched infographic
Infographic link

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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 101% 11% 175% 37% 17% 255% 156% 130% 188%
Contains more MagnesiumMagnesium +42.1%
Contains more PotassiumPotassium +40.3%
Contains more CopperCopper +153.6%
Contains more ZincZinc +64.5%
Contains less SodiumSodium -99.8%
Contains more CalciumCalcium +376.1%
Contains more IronIron +531.1%
Contains more PhosphorusPhosphorus +288.9%
Contains more SeleniumSelenium +72.9%
~equal in Manganese ~1mg

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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 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% 1% 0% 169% 96% 109% 26% 12% 0% 0.75% 147% 5.7%
Contains more Vitamin B5Vitamin B5 +53.4%
Contains more Vitamin B6Vitamin B6 +804%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +200.9%
Contains more Vitamin B2Vitamin B2 +728%
Contains more Vitamin B3Vitamin B3 +15.5%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +2350%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
10% 74% 11% 4%
Protein: 9.89 g
Fats: 0.97 g
Carbs: 74.22 g
Water: 10.59 g
Other: 4.33 g
Contains more ProteinProtein +31.7%
Contains more OtherOther +509.9%
~equal in Fats ~0.97g
~equal in Carbs ~74.22g
~equal in Water ~10.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated Fat: Sat. Fat 0.294 g
Monounsaturated Fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
24% 13% 63%
Saturated Fat: Sat. Fat 0.154 g
Monounsaturated Fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.41 g
Contains more Mono. FatMonounsaturated Fat +200%
Contains less Sat. FatSaturated Fat -47.6%
Contains more Poly. FatPolyunsaturated fat +27.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Wheat flour, white, all-purpose, self-rising, enriched
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Semolina Wheat flour, white, all-purpose, self-rising, enriched Opinion
Calories 374kcal 354kcal Semolina
Protein 7.51g 9.89g Wheat flour, white, all-purpose, self-rising, enriched
Fats 1.03g 0.97g Semolina
Net carbs 79.09g 71.52g Semolina
Carbs 80.89g 74.22g Semolina
Magnesium 27mg 19mg Semolina
Calcium 71mg 338mg Wheat flour, white, all-purpose, self-rising, enriched
Potassium 174mg 124mg Semolina
Iron 0.74mg 4.67mg Wheat flour, white, all-purpose, self-rising, enriched
Sugar 0.33g 0.22g Wheat flour, white, all-purpose, self-rising, enriched
Fiber 1.8g 2.7g Wheat flour, white, all-purpose, self-rising, enriched
Copper 0.284mg 0.112mg Semolina
Zinc 1.02mg 0.62mg Semolina
Starch 68.29g Semolina
Phosphorus 153mg 595mg Wheat flour, white, all-purpose, self-rising, enriched
Sodium 2mg 1193mg Semolina
Vitamin E 0.03mg 0.05mg Wheat flour, white, all-purpose, self-rising, enriched
Manganese 1.035mg 1mg Semolina
Selenium 19.9µg 34.4µg Wheat flour, white, all-purpose, self-rising, enriched
Vitamin B1 0.224mg 0.674mg Wheat flour, white, all-purpose, self-rising, enriched
Vitamin B2 0.05mg 0.414mg Wheat flour, white, all-purpose, self-rising, enriched
Vitamin B3 5.048mg 5.832mg Wheat flour, white, all-purpose, self-rising, enriched
Vitamin B5 0.672mg 0.438mg Semolina
Vitamin B6 0.452mg 0.05mg Semolina
Vitamin K 0.1µg 0.3µg Wheat flour, white, all-purpose, self-rising, enriched
Folate 8µg 196µg Wheat flour, white, all-purpose, self-rising, enriched
Choline 10.4mg Wheat flour, white, all-purpose, self-rising, enriched
Saturated Fat 0.294g 0.154g Wheat flour, white, all-purpose, self-rising, enriched
Monounsaturated Fat 0.258g 0.086g Semolina
Polyunsaturated fat 0.322g 0.41g Wheat flour, white, all-purpose, self-rising, enriched
Tryptophan 0.103mg 0.121mg Wheat flour, white, all-purpose, self-rising, enriched
Threonine 0.271mg 0.269mg Semolina
Isoleucine 0.339mg 0.342mg Wheat flour, white, all-purpose, self-rising, enriched
Leucine 0.656mg 0.68mg Wheat flour, white, all-purpose, self-rising, enriched
Lysine 0.215mg 0.219mg Wheat flour, white, all-purpose, self-rising, enriched
Methionine 0.183mg 0.175mg Semolina
Phenylalanine 0.398mg 0.498mg Wheat flour, white, all-purpose, self-rising, enriched
Valine 0.47mg 0.397mg Semolina
Histidine 0.185mg 0.22mg Wheat flour, white, all-purpose, self-rising, enriched
Fructose 0.02g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Wheat flour, white, all-purpose, self-rising, enriched
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
24%
Semolina
44%
Wheat flour, white, all-purpose, self-rising, enriched
Minerals Daily Need Coverage Score
52%
Semolina
108%
Wheat flour, white, all-purpose, self-rising, enriched

Comparison summary

Which food is lower in Sugar?
Wheat flour, white, all-purpose, self-rising, enriched
Wheat flour, white, all-purpose, self-rising, enriched is lower in Sugar (difference - 0.11g)
Which food is lower in Saturated Fat?
Wheat flour, white, all-purpose, self-rising, enriched
Wheat flour, white, all-purpose, self-rising, enriched is lower in Saturated Fat (difference - 0.14g)
Which food is lower in glycemic index?
Wheat flour, white, all-purpose, self-rising, enriched
Wheat flour, white, all-purpose, self-rising, enriched is lower in glycemic index (difference - 54)
Which food is cheaper?
Wheat flour, white, all-purpose, self-rising, enriched
Wheat flour, white, all-purpose, self-rising, enriched is cheaper (difference - $1.4)
Which food is richer in vitamins?
Wheat flour, white, all-purpose, self-rising, enriched
Wheat flour, white, all-purpose, self-rising, enriched is relatively richer in vitamins
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 1191mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Wheat flour, white, all-purpose, self-rising, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168895/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.