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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 from 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.

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

Semolina vs Cereal 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +610%
Contains more Magnesium +42.1%
Contains more Phosphorus +98.7%
Contains more Potassium +65.7%
Contains less Sodium -99.7%
Contains more Copper +107.3%
Contains more Manganese +31%
Contains more Selenium +215.9%
Contains more Iron +4502.7%
Contains more Zinc +645.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Calcium +610%
Contains more Magnesium +42.1%
Contains more Phosphorus +98.7%
Contains more Potassium +65.7%
Contains less Sodium -99.7%
Contains more Copper +107.3%
Contains more Manganese +31%
Contains more Selenium +215.9%
Contains more Iron +4502.7%
Contains more Zinc +645.1%

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.
:
7
Cereal
Contains more Vitamin B5 +197.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2707.1%
Contains more Vitamin B2 +7640%
Contains more Vitamin B3 +486.8%
Contains more Vitamin B6 +1224.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin B5 +197.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2707.1%
Contains more Vitamin B2 +7640%
Contains more Vitamin B3 +486.8%
Contains more Vitamin B6 +1224.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23.9%
Contains more Water +160.8%
Contains more Other +214.1%
Equal in Fats - 1.08
Equal in Carbs - 86.85
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more Protein +23.9%
Contains more Water +160.8%
Contains more Other +214.1%
Equal in Fats - 1.08
Equal in Carbs - 86.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +26.5%
Contains less Saturated Fat -11.6%
Equal in Polyunsaturated fat - 0.354
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains more Monounsaturated Fat +26.5%
Contains less Saturated Fat -11.6%
Equal in Polyunsaturated fat - 0.354

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +4538.1%
Contains more Glucose +145.5%
Contains more Fructose +1200%
Contains more Maltose +∞%
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
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +4538.1%
Contains more Glucose +145.5%
Contains more Fructose +1200%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Cereal Opinion
Net carbs 79.09g 85.45g Cereal
Protein 7.51g 6.06g Semolina
Fats 1.03g 1.08g Cereal
Carbs 80.89g 86.85g Cereal
Calories 374kcal 378kcal Cereal
Starch 68.29g Semolina
Fructose 0.02g 0.26g Cereal
Sugar 0.33g 10.35g Semolina
Fiber 1.8g 1.4g Semolina
Calcium 71mg 10mg Semolina
Iron 0.74mg 34.06mg Cereal
Magnesium 27mg 19mg Semolina
Phosphorus 153mg 77mg Semolina
Potassium 174mg 105mg Semolina
Sodium 2mg 795mg Semolina
Zinc 1.02mg 7.6mg Cereal
Copper 0.284mg 0.137mg Semolina
Manganese 1.035mg 0.79mg Semolina
Selenium 19.9µg 6.3µg Semolina
Vitamin A 0IU 2792IU Cereal
Vitamin A RAE 814µg Cereal
Vitamin E 0.03mg 0.08mg Cereal
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 0.224mg 6.288mg Cereal
Vitamin B2 0.05mg 3.87mg Cereal
Vitamin B3 5.048mg 29.62mg Cereal
Vitamin B5 0.672mg 0.226mg Semolina
Vitamin B6 0.452mg 5.986mg Cereal
Folate 8µg Semolina
Vitamin K 0.1µg 0µg Semolina
Tryptophan 0.103mg 0.066mg Semolina
Threonine 0.271mg 0.241mg Semolina
Isoleucine 0.339mg 0.26mg Semolina
Leucine 0.656mg 0.767mg Cereal
Lysine 0.215mg 0.113mg Semolina
Methionine 0.183mg 0.13mg Semolina
Phenylalanine 0.398mg 0.365mg Semolina
Valine 0.47mg 0.344mg Semolina
Histidine 0.185mg 0.162mg Semolina
Saturated Fat 0.294g 0.26g Cereal
Monounsaturated Fat 0.258g 0.204g Semolina
Polyunsaturated fat 0.322g 0.354g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Semolina
393%
Cereal
Minerals Daily Need Coverage Score
52%
Semolina
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 10.02g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 793mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.4)
Which food is richer in vitamins?
?
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

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.