Semolina vs. Cream of Wheat — In-Depth Nutrition Comparison
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How are semolina and cream of Wheat different?
- Semolina is richer in vitamin B6, copper, phosphorus, and vitamin B3, while cream of Wheat is higher in iron, calcium, folate, vitamin B1, vitamin B2, and fiber.
- Cream of Wheat covers your daily need for iron, 348% more than semolina.
- Semolina contains 4 times more vitamin B6 than cream of Wheat. Semolina contains 0.452mg of vitamin B6, while cream of Wheat contains 0.108mg.
- Cream of Wheat has a higher glycemic index (67) than semolina (54).
Rice, white, long-grain, parboiled, unenriched, dry and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry types were used in this article.
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 PotassiumPotassium | +45% |
| Contains more CopperCopper | +37.9% |
| Contains more ZincZinc | +15.9% |
| Contains more PhosphorusPhosphorus | +33% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +753.5% |
| Contains more IronIron | +3764.9% |
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 B3Vitamin B3 | +20.2% |
| Contains more Vitamin B5Vitamin B5 | +29.7% |
| Contains more Vitamin B6Vitamin B6 | +318.5% |
| Contains more Vitamin EVitamin E | +266.7% |
| Contains more Vitamin B1Vitamin B1 | +123.2% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +1412.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.74mg | 28.6mg | 348% |
| Calcium | 71mg | 606mg | 54% |
| Manganese | 1.035mg | 45% | |
| Folate | 8µg | 121µg | 28% |
| Starch | 68.29g | 28% | |
| Vitamin B6 | 0.452mg | 0.108mg | 26% |
| Vitamin B1 | 0.224mg | 0.5mg | 23% |
| Vitamin B2 | 0.05mg | 0.2mg | 12% |
| Copper | 0.284mg | 0.206mg | 9% |
| Fiber | 1.8g | 3.8g | 8% |
| Protein | 7.51g | 10.5g | 6% |
| Vitamin B3 | 5.048mg | 4.2mg | 5% |
| Phosphorus | 153mg | 115mg | 5% |
| Choline | 23.1mg | 4% | |
| Polyunsaturated fat | 0.322g | 0.829g | 3% |
| Vitamin B5 | 0.672mg | 0.518mg | 3% |
| Potassium | 174mg | 120mg | 2% |
| Zinc | 1.02mg | 0.88mg | 1% |
| Carbs | 80.89g | 76.5g | 1% |
| Vitamin E | 0.03mg | 0.11mg | 1% |
| Fats | 1.03g | 1.5g | 1% |
| Calories | 374kcal | 370kcal | 0% |
| Net carbs | 79.09g | 72.7g | N/A |
| Magnesium | 27mg | 27mg | 0% |
| Sugar | 0.33g | 0.2g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Selenium | 19.9µg | 20µg | 0% |
| Vitamin K | 0.1µg | 0.5µg | 0% |
| Saturated fat | 0.294g | 0.238g | 0% |
| Monounsaturated fat | 0.258g | 0.205g | 0% |
| Tryptophan | 0.103mg | 0.145mg | 0% |
| Threonine | 0.271mg | 0.33mg | 0% |
| Isoleucine | 0.339mg | 0.461mg | 0% |
| Leucine | 0.656mg | 0.796mg | 0% |
| Lysine | 0.215mg | 0.271mg | 0% |
| Methionine | 0.183mg | 0.196mg | 0% |
| Phenylalanine | 0.398mg | 0.568mg | 0% |
| Valine | 0.47mg | 0.51mg | 0% |
| Histidine | 0.185mg | 0.242mg | 0% |
| Fructose | 0.02g | 0% |
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:
10.5 g
Fats:
1.5 g
Carbs:
76.5 g
Water:
10.9 g
Other:
0.6 g
| Contains more OtherOther | +18.3% |
| Contains more ProteinProtein | +39.8% |
| Contains more FatsFats | +45.6% |
| Contains more WaterWater | +10.5% |
~equal in
Carbs
~76.5g
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
0.238 g
Monounsaturated fat:
Mono. Fat
0.205 g
Polyunsaturated fat:
Poly. Fat
0.829 g
| Contains more Mono. FatMonounsaturated fat | +25.9% |
| Contains less Sat. FatSaturated fat | -19% |
| Contains more Poly. FatPolyunsaturated fat | +157.5% |
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:
0.2 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Sucrose
~0.2g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g