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Flax vs Semolina - In-Depth Nutrition Comparison

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What are the main differences between Flax and Semolina?

  • Semolina has less Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Manganese, Iron, Zinc, Folate, and Potassium than Flax.
  • Flax's daily need coverage for Vitamin B1 is 118% higher.
  • Flax has 15 times more Fiber than Semolina. Flax has 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
Contains more Calcium +259.2%
Contains more Iron +674.3%
Contains more Magnesium +1351.9%
Contains more Phosphorus +319.6%
Contains more Potassium +367.2%
Contains more Zinc +325.5%
Contains more Copper +329.6%
Contains less Sodium -93.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Calcium +259.2%
Contains more Iron +674.3%
Contains more Magnesium +1351.9%
Contains more Phosphorus +319.6%
Contains more Potassium +367.2%
Contains more Zinc +325.5%
Contains more Copper +329.6%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
8
:
Contains more Vitamin E +933.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +633.9%
Contains more Vitamin B2 +222%
Contains more Vitamin B5 +46.6%
Contains more Folate +987.5%
Contains more Vitamin K +4200%
Contains more Vitamin B3 +63.9%
Equal in Vitamin B6 - 0.452
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin E +933.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +633.9%
Contains more Vitamin B2 +222%
Contains more Vitamin B5 +46.6%
Contains more Folate +987.5%
Contains more Vitamin K +4200%
Contains more Vitamin B3 +63.9%
Equal in Vitamin B6 - 0.452

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax 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 Semolina Opinion
Net carbs 1.58g 79.09g Semolina
Protein 18.29g 7.51g Flax
Fats 42.16g 1.03g Flax
Carbs 28.88g 80.89g Semolina
Calories 534kcal 374kcal Flax
Starch g 68.29g Semolina
Fructose 0g 0.02g Semolina
Sugar 1.55g 0.33g Semolina
Fiber 27.3g 1.8g Flax
Calcium 255mg 71mg Flax
Iron 5.73mg 0.74mg Flax
Magnesium 392mg 27mg Flax
Phosphorus 642mg 153mg Flax
Potassium 813mg 174mg Flax
Sodium 30mg 2mg Semolina
Zinc 4.34mg 1.02mg Flax
Copper 1.22mg 0.284mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg 0.03mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.224mg Flax
Vitamin B2 0.161mg 0.05mg Flax
Vitamin B3 3.08mg 5.048mg Semolina
Vitamin B5 0.985mg 0.672mg Flax
Vitamin B6 0.473mg 0.452mg Flax
Folate 87µg 8µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0.1µg Flax
Tryptophan 0.297mg 0.103mg Flax
Threonine 0.766mg 0.271mg Flax
Isoleucine 0.896mg 0.339mg Flax
Leucine 1.235mg 0.656mg Flax
Lysine 0.862mg 0.215mg Flax
Methionine 0.37mg 0.183mg Flax
Phenylalanine 0.957mg 0.398mg Flax
Valine 1.072mg 0.47mg Flax
Histidine 0.472mg 0.185mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 0.294g Semolina
Monounsaturated Fat 7.527g 0.258g Flax
Polyunsaturated fat 28.73g 0.322g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
26
Semolina
Mineral Summary Score
181
Flax
34
Semolina

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
45%
Semolina
Carbohydrates
29%
Flax
81%
Semolina
Fats
195%
Flax
5%
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
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - 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.