Semolina vs. Cereal — In-Depth Nutrition Comparison
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The main differences between semolina and cereal
- Semolina is richer in selenium, yet cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, 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
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 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
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.
| Contains more Vitamin B5Vitamin B5 | +197.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| 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% |
| Potassium | 174mg | 105mg | 2% |
| Magnesium | 27mg | 19mg | 2% |
| Carbs | 80.89g | 86.85g | 2% |
| Folate | 8µg | 2% | |
| Fiber | 1.8g | 1.4g | 2% |
| Calories | 374kcal | 378kcal | 0% |
| 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% |
| Contains more OtherOther | +214.1% |
~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
