Semolina vs. Cereal — In-Depth Nutrition Comparison
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The main differences between semolina and cereal
- Semolina is richer in selenium and copper, yet cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, and vitamin C.
- Daily need coverage for vitamin B1 for cereal is 505% higher.
- Semolina contains 3 times more selenium than cereal. Semolina contains 19.9µg of selenium, while cereal contains 6.3µg.
- Semolina contains less sodium.
- Semolina has a lower glycemic index than cereal.
Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).
Infographic
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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.
| Contains more MagnesiumMagnesium | +42.1% |
| Contains more CalciumCalcium | +610% |
| Contains more PotassiumPotassium | +65.7% |
| Contains more CopperCopper | +107.3% |
| Contains more PhosphorusPhosphorus | +98.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +31% |
| Contains more SeleniumSelenium | +215.9% |
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.
| Contains more Vitamin B5Vitamin B5 | +197.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +166.7% |
| Contains more Vitamin B1Vitamin B1 | +2707.1% |
| Contains more Vitamin B2Vitamin B2 | +7640% |
| Contains more Vitamin B3Vitamin B3 | +486.8% |
| Contains more Vitamin B6Vitamin B6 | +1224.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.224mg | 6.288mg | 505% |
| Vitamin B6 | 0.452mg | 5.986mg | 426% |
| Iron | 0.74mg | 34.06mg | 417% |
| Vitamin B2 | 0.05mg | 3.87mg | 294% |
| Vitamin B3 | 5.048mg | 29.62mg | 154% |
| Vitamin A | 814µg | 90% | |
| Zinc | 1.02mg | 7.6mg | 60% |
| Vitamin C | 0mg | 38.5mg | 43% |
| Sodium | 2mg | 795mg | 34% |
| Starch | 68.29g | 28% | |
| Selenium | 19.9µg | 6.3µg | 25% |
| Copper | 0.284mg | 0.137mg | 16% |
| Phosphorus | 153mg | 77mg | 11% |
| Manganese | 1.035mg | 0.79mg | 11% |
| Vitamin B5 | 0.672mg | 0.226mg | 9% |
| Calcium | 71mg | 10mg | 6% |
| Protein | 7.51g | 6.06g | 3% |
| Carbs | 80.89g | 86.85g | 2% |
| Magnesium | 27mg | 19mg | 2% |
| Potassium | 174mg | 105mg | 2% |
| Fiber | 1.8g | 1.4g | 2% |
| Folate | 8µg | 2% | |
| Calories | 374kcal | 378kcal | 0% |
| Protein per 100 calories | 2g | 1.6g | N/A |
| Calories per 10 g protein | 498kcal | 624kcal | N/A |
| Weight per 100 calories | 27g | 26g | N/A |
| Fats | 1.03g | 1.08g | 0% |
| Net carbs | 79.09g | 85.45g | N/A |
| Sugar | 0.33g | 10.35g | N/A |
| Vitamin E | 0.03mg | 0.08mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Saturated fat | 0.294g | 0.26g | 0% |
| Monounsaturated fat | 0.258g | 0.204g | 0% |
| Polyunsaturated fat | 0.322g | 0.354g | 0% |
| Tryptophan | 0.103mg | 0.066mg | 0% |
| Threonine | 0.271mg | 0.241mg | 0% |
| Isoleucine | 0.339mg | 0.26mg | 0% |
| Leucine | 0.656mg | 0.767mg | 0% |
| Lysine | 0.215mg | 0.113mg | 0% |
| Methionine | 0.183mg | 0.13mg | 0% |
| Phenylalanine | 0.398mg | 0.365mg | 0% |
| Valine | 0.47mg | 0.344mg | 0% |
| Histidine | 0.185mg | 0.162mg | 0% |
| Fructose | 0.02g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +23.9% |
| Contains more WaterWater | +160.8% |
~equal in
Fats
~1.08g
~equal in
Carbs
~86.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +26.5% |
| Contains less Sat. FatSaturated fat | -11.6% |
~equal in
Polyunsaturated fat
~0.354g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +4538.1% |
| Contains more GlucoseGlucose | +145.5% |
| Contains more FructoseFructose | +1200% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
