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Semolina vs. French toast — In-Depth Nutrition Comparison

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A recap on differences between semolina and french toast

  • Semolina is higher in manganese, vitamin B6, copper, and vitamin B3, yet french toast is higher in vitamin B2, vitamin B12, and iron.
  • French toast covers your daily cholesterol needs 39% more than semolina.
  • Semolina contains 6 times more vitamin B6 than french toast. While semolina contains 0.452mg of vitamin B6, french toast contains only 0.074mg.
  • The amount of saturated fat in semolina is lower.
  • The glycemic index of semolina is lower.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Semolina vs French toast infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +58.8%
Contains more PotassiumPotassium +29.9%
Contains more CopperCopper +389.7%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +30.8%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +450.5%
Contains more CalciumCalcium +40.8%
Contains more IronIron +125.7%
~equal in Selenium ~20.1µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +210.1%
Contains more Vitamin B5Vitamin B5 +22.4%
Contains more Vitamin B6Vitamin B6 +510.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +542%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +437.5%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.204mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more CarbsCarbs +223.6%
Contains more FatsFats +948.5%
Contains more WaterWater +454.8%
Contains more OtherOther +153.5%
~equal in Protein ~7.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +1653.5%
Contains more Poly. FatPolyunsaturated fat +705.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina French toast
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina French toast DV% diff.
Cholesterol 0mg 116mg 39%
Manganese 1.035mg 0.188mg 37%
Vitamin B6 0.452mg 0.074mg 29%
Starch 68.29g 28%
Copper 0.284mg 0.058mg 25%
Vitamin B3 5.048mg 1.628mg 21%
Sodium 2mg 479mg 21%
Vitamin B2 0.05mg 0.321mg 21%
Carbs 80.89g 25g 19%
Fats 1.03g 10.8g 15%
Polyunsaturated fat 0.322g 2.594g 15%
Vitamin A 124µg 14%
Vitamin B12 0µg 0.31µg 13%
Iron 0.74mg 1.67mg 12%
Saturated fat 0.294g 2.723g 11%
Monounsaturated fat 0.258g 4.524g 11%
Folate 8µg 43µg 9%
Fiber 1.8g 7%
Calories 374kcal 229kcal 7%
Phosphorus 153mg 117mg 5%
Zinc 1.02mg 0.67mg 3%
Calcium 71mg 100mg 3%
Vitamin B5 0.672mg 0.549mg 2%
Vitamin B1 0.224mg 0.204mg 2%
Magnesium 27mg 17mg 2%
Potassium 174mg 134mg 1%
Protein 7.51g 7.7g 0%
Vitamin C 0mg 0.3mg 0%
Net carbs 79.09g 25g N/A
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Selenium 19.9µg 20.1µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.094mg 0%
Threonine 0.271mg 0.305mg 0%
Isoleucine 0.339mg 0.375mg 0%
Leucine 0.656mg 0.621mg 0%
Lysine 0.215mg 0.413mg 0%
Methionine 0.183mg 0.188mg 0%
Phenylalanine 0.398mg 0.389mg 0%
Valine 0.47mg 0.419mg 0%
Histidine 0.185mg 0.179mg 0%
Fructose 0.02g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina French toast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Semolina
25%
French toast
Minerals Daily Need Coverage Score
52%
Semolina
40%
French toast

Comparison summary

Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 477mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 2.429g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 0.33g)
Which food is cheaper?
French toast
French toast is cheaper (difference - $1.4)
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.
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.