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% |
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
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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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
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% |
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%
32%
Minerals Daily Need Coverage Score
52%
154%
Comparison summary
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 - 13)
Which food is lower in Sugar?
Cream of Wheat is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated fat?
Cream of Wheat is lower in Saturated fat (difference - 0.056g)
Which food is cheaper?
Cream of Wheat is cheaper (difference - $1.4)
Which food is richer in vitamins?
Cream of Wheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.