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  6. Flax seeds vs. Semolina

Flax seeds vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between Flax seeds and Semolina?

  • Semolina has less Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Manganese, Iron, Zinc, Folate, and Potassium than Flax seeds.
  • Flax seeds' daily need coverage for Vitamin B1 is 118% higher.
  • Flax seeds have 15 times more Fiber than Semolina. Flax seeds have 27.3g of Fiber, while Semolina has 1.8g.

We used Seeds, flaxseed and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Flax seeds vs Semolina 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 MagnesiumMagnesium +1351.9%
Contains more CalciumCalcium +259.2%
Contains more PotassiumPotassium +367.2%
Contains more IronIron +674.3%
Contains more CopperCopper +329.6%
Contains more ZincZinc +325.5%
Contains more PhosphorusPhosphorus +319.6%
Contains more ManganeseManganese +139.8%
Contains more SeleniumSelenium +27.6%
Contains less SodiumSodium -93.3%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +933.3%
Contains more Vitamin B1Vitamin B1 +633.9%
Contains more Vitamin B2Vitamin B2 +222%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +987.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +63.9%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.452mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 ProteinProtein +143.5%
Contains more FatsFats +3993.2%
Contains more OtherOther +422.5%
Contains more CarbsCarbs +180.1%
Contains more WaterWater +41.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 more Mono. FatMonounsaturated Fat +2817.4%
Contains more Poly. FatPolyunsaturated fat +8822.4%
Contains less Sat. FatSaturated Fat -92%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +447.6%
Contains more GlucoseGlucose +263.6%
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Semolina Opinion
Calories 534kcal 374kcal Flax seeds
Protein 18.29g 7.51g Flax seeds
Fats 42.16g 1.03g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 79.09g Semolina
Carbs 28.88g 80.89g Semolina
Magnesium 392mg 27mg Flax seeds
Calcium 255mg 71mg Flax seeds
Potassium 813mg 174mg Flax seeds
Iron 5.73mg 0.74mg Flax seeds
Sugar 1.55g 0.33g Semolina
Fiber 27.3g 1.8g Flax seeds
Copper 1.22mg 0.284mg Flax seeds
Zinc 4.34mg 1.02mg Flax seeds
Starch 68.29g Semolina
Phosphorus 642mg 153mg Flax seeds
Sodium 30mg 2mg Semolina
Vitamin E 0.31mg 0.03mg Flax seeds
Manganese 2.482mg 1.035mg Flax seeds
Selenium 25.4µg 19.9µg Flax seeds
Vitamin B1 1.644mg 0.224mg Flax seeds
Vitamin B2 0.161mg 0.05mg Flax seeds
Vitamin B3 3.08mg 5.048mg Semolina
Vitamin B5 0.985mg 0.672mg Flax seeds
Vitamin B6 0.473mg 0.452mg Flax seeds
Vitamin K 4.3µg 0.1µg Flax seeds
Folate 87µg 8µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 0.294g Semolina
Monounsaturated Fat 7.527g 0.258g Flax seeds
Polyunsaturated fat 28.73g 0.322g Flax seeds
Tryptophan 0.297mg 0.103mg Flax seeds
Threonine 0.766mg 0.271mg Flax seeds
Isoleucine 0.896mg 0.339mg Flax seeds
Leucine 1.235mg 0.656mg Flax seeds
Lysine 0.862mg 0.215mg Flax seeds
Methionine 0.37mg 0.183mg Flax seeds
Phenylalanine 0.957mg 0.398mg Flax seeds
Valine 1.072mg 0.47mg Flax seeds
Histidine 0.472mg 0.185mg Flax seeds
Fructose 0g 0.02g Semolina
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds 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
62%
Flax seeds
24%
Semolina
Minerals Daily Need Coverage Score
191%
Flax seeds
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.22g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 3.369g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 54)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.6)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.