Semolina vs. Cornmeal — In-Depth Nutrition Comparison
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How are Semolina and Cornmeal different?
- Semolina is richer in Manganese, Copper, Vitamin B6, Selenium, and Vitamin B5, while Cornmeal is higher in Folate, Iron, Vitamin B1, Vitamin B2, and Fiber.
- Cornmeal covers your daily need of Folate 50% more than Semolina.
- Semolina contains 6 times more Manganese than Cornmeal. Semolina contains 1.035mg of Manganese, while Cornmeal contains 0.174mg.
Rice, white, long-grain, parboiled, unenriched, dry and Cornmeal, degermed, enriched, yellow types were used in this article.
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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 CalciumCalcium | +2266.7% |
| Contains more PotassiumPotassium | +22.5% |
| Contains more CopperCopper | +273.7% |
| Contains more ZincZinc | +54.5% |
| Contains more PhosphorusPhosphorus | +54.5% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +494.8% |
| Contains more SeleniumSelenium | +89.5% |
| Contains more MagnesiumMagnesium | +18.5% |
| Contains more IronIron | +489.2% |
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 | +180% |
| Contains more Vitamin B6Vitamin B6 | +148.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +146% |
| Contains more Vitamin B2Vitamin B2 | +664% |
| Contains more FolateFolate | +2512.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +39.2% |
| Contains more FatsFats | +69.9% |
| Contains more WaterWater | +13.4% |
~equal in
Protein
~7.11g
~equal in
Carbs
~79.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -25.2% |
| Contains more Mono. FatMonounsaturated Fat | +51.2% |
| Contains more Poly. FatPolyunsaturated fat | +157.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +223.8% |
| Contains more GlucoseGlucose | +409.1% |
| Contains more FructoseFructose | +750% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~73.3g
~equal in
Lactose
~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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 374kcal | 370kcal |
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| Protein | 7.51g | 7.11g |
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| Fats | 1.03g | 1.75g |
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| Net carbs | 79.09g | 75.55g |
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| Carbs | 80.89g | 79.45g |
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| Magnesium | 27mg | 32mg |
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| Calcium | 71mg | 3mg |
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| Potassium | 174mg | 142mg |
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| Iron | 0.74mg | 4.36mg |
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| Sugar | 0.33g | 1.61g |
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| Fiber | 1.8g | 3.9g |
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| Copper | 0.284mg | 0.076mg |
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| Zinc | 1.02mg | 0.66mg |
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| Starch | 68.29g | 73.3g |
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| Phosphorus | 153mg | 99mg |
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| Sodium | 2mg | 7mg |
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| Vitamin A | 0IU | 214IU |
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| Vitamin A | 11µg |
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| Vitamin E | 0.03mg | 0.12mg |
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| Manganese | 1.035mg | 0.174mg |
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| Selenium | 19.9µg | 10.5µg |
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| Vitamin B1 | 0.224mg | 0.551mg |
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| Vitamin B2 | 0.05mg | 0.382mg |
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| Vitamin B3 | 5.048mg | 4.968mg |
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| Vitamin B5 | 0.672mg | 0.24mg |
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| Vitamin B6 | 0.452mg | 0.182mg |
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| Vitamin K | 0.1µg | 0µg |
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| Folate | 8µg | 209µg |
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| Choline | 8.6mg |
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| Saturated Fat | 0.294g | 0.22g |
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| Monounsaturated Fat | 0.258g | 0.39g |
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| Polyunsaturated fat | 0.322g | 0.828g |
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| Tryptophan | 0.103mg | 0.038mg |
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| Threonine | 0.271mg | 0.172mg |
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| Isoleucine | 0.339mg | 0.242mg |
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| Leucine | 0.656mg | 1.006mg |
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| Lysine | 0.215mg | 0.105mg |
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| Methionine | 0.183mg | 0.162mg |
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| Phenylalanine | 0.398mg | 0.366mg |
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| Valine | 0.47mg | 0.337mg |
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| Histidine | 0.185mg | 0.172mg |
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| Fructose | 0.02g | 0.17g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
42%
Minerals Daily Need Coverage Score
52%
37%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Saturated Fat?
Cornmeal is lower in Saturated Fat (difference - 0.074g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($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.