Semolina vs. Cream of Wheat — In-Depth Nutrition Comparison
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Summary of differences between semolina and cream of Wheat
- Semolina has more manganese, selenium, copper, phosphorus, vitamin B3, and vitamin B5; however, cream of Wheat is higher in iron, vitamin A, folate, and vitamin B2.
- Cream of Wheat covers your daily need for iron, 53% more than semolina.
- The glycemic index of cream of Wheat is higher.
These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
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 | +350% |
| Contains more PotassiumPotassium | +770% |
| Contains more CopperCopper | +560.5% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +750% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +468.6% |
| Contains more IronIron | +570.3% |
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 EVitamin E | +50% |
| Contains more Vitamin B3Vitamin B3 | +63.2% |
| Contains more Vitamin B5Vitamin B5 | +719.5% |
| Contains more Vitamin B6Vitamin B6 | +46.3% |
| Contains more Vitamin B2Vitamin B2 | +320% |
| Contains more FolateFolate | +675% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
1.84 g
Fats:
0.24 g
Carbs:
13.08 g
Water:
84.4 g
Other:
0.44 g
| Contains more ProteinProtein | +308.2% |
| Contains more FatsFats | +329.2% |
| Contains more CarbsCarbs | +518.4% |
| Contains more OtherOther | +61.4% |
| Contains more WaterWater | +756% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.033 g
Polyunsaturated fat:
Poly. Fat
0.134 g
| Contains more Mono. FatMonounsaturated fat | +681.8% |
| Contains more Poly. FatPolyunsaturated fat | +140.3% |
| Contains less Sat. FatSaturated fat | -87.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +200% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~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 Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.74mg | 4.96mg | 53% |
| Manganese | 1.035mg | 0mg | 45% |
| Selenium | 19.9µg | 3.5µg | 30% |
| Starch | 68.29g | 28% | |
| Copper | 0.284mg | 0.043mg | 27% |
| Vitamin A | 232µg | 26% | |
| Carbs | 80.89g | 13.08g | 23% |
| Phosphorus | 153mg | 18mg | 19% |
| Calories | 374kcal | 62kcal | 16% |
| Folate | 8µg | 62µg | 14% |
| Vitamin B5 | 0.672mg | 0.082mg | 12% |
| Vitamin B2 | 0.05mg | 0.21mg | 12% |
| Vitamin B3 | 5.048mg | 3.093mg | 12% |
| Vitamin B6 | 0.452mg | 0.309mg | 11% |
| Protein | 7.51g | 1.84g | 11% |
| Zinc | 1.02mg | 0.17mg | 8% |
| Fiber | 1.8g | 0.6g | 5% |
| Potassium | 174mg | 20mg | 5% |
| Magnesium | 27mg | 6mg | 5% |
| Sodium | 2mg | 102mg | 4% |
| Saturated fat | 0.294g | 0.038g | 1% |
| Monounsaturated fat | 0.258g | 0.033g | 1% |
| Polyunsaturated fat | 0.322g | 0.134g | 1% |
| Vitamin B1 | 0.224mg | 0.232mg | 1% |
| Calcium | 71mg | 64mg | 1% |
| Fats | 1.03g | 0.24g | 1% |
| Net carbs | 79.09g | 12.48g | N/A |
| Sugar | 0.33g | 0.07g | N/A |
| Vitamin E | 0.03mg | 0.02mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Tryptophan | 0.103mg | 0.025mg | 0% |
| Threonine | 0.271mg | 0.058mg | 0% |
| Isoleucine | 0.339mg | 0.08mg | 0% |
| Leucine | 0.656mg | 0.139mg | 0% |
| Lysine | 0.215mg | 0.047mg | 0% |
| Methionine | 0.183mg | 0.034mg | 0% |
| Phenylalanine | 0.398mg | 0.099mg | 0% |
| Valine | 0.47mg | 0.089mg | 0% |
| Histidine | 0.185mg | 0.042mg | 0% |
| Fructose | 0.02g | 0% |
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%
28%
Minerals Daily Need Coverage Score
52%
27%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 100mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Cream of Wheat is lower in Sugar (difference - 0.26g)
Which food is lower in Saturated fat?
Cream of Wheat is lower in Saturated fat (difference - 0.256g)
Which food is cheaper?
Cream of Wheat is cheaper (difference - $1.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.