Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Semolina
  5. Compare
  6. Semolina vs. Groat

Semolina vs. Groat — In-Depth Nutrition Comparison

Compare

The main differences between semolina and groat

  • Semolina is richer in selenium and vitamin B6, yet groat is richer in copper, magnesium, fiber, vitamin B2, phosphorus, iron, zinc, and vitamin B3.
  • Daily need coverage for copper for groat is 91% higher.
  • Semolina contains 2 times more selenium than groat. Semolina contains 19.9µg of selenium, while groat contains 8.3µg.

Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Buckwheat.

Infographic

Semolina vs Groat 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%
Groat
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +294.4%
Contains more SeleniumSelenium +139.8%
Contains more MagnesiumMagnesium +755.6%
Contains more PotassiumPotassium +164.4%
Contains more IronIron +197.3%
Contains more CopperCopper +287.3%
Contains more ZincZinc +135.3%
Contains more PhosphorusPhosphorus +126.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +25.6%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Groat
Groat
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +121.8%
Contains more Vitamin B6Vitamin B6 +115.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +39.1%
Contains more Vitamin B5Vitamin B5 +83.5%
Contains more FolateFolate +275%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Groat DV% diff.
Copper 0.284mg 1.1mg 91%
Magnesium 27mg 231mg 49%
Fiber 1.8g 10g 33%
Vitamin B2 0.05mg 0.425mg 29%
Starch 68.29g 28%
Phosphorus 153mg 347mg 28%
Selenium 19.9µg 8.3µg 21%
Vitamin B6 0.452mg 0.21mg 19%
Iron 0.74mg 2.2mg 18%
Zinc 1.02mg 2.4mg 13%
Manganese 1.035mg 1.3mg 12%
Vitamin B3 5.048mg 7.02mg 12%
Protein 7.51g 13.25g 11%
Vitamin B5 0.672mg 1.233mg 11%
Vitamin B1 0.224mg 0.101mg 10%
Potassium 174mg 460mg 8%
Folate 8µg 30µg 6%
Calcium 71mg 18mg 5%
Polyunsaturated fat 0.322g 1.039g 5%
Fats 1.03g 3.4g 4%
Carbs 80.89g 71.5g 3%
Calories 374kcal 343kcal 2%
Saturated fat 0.294g 0.741g 2%
Monounsaturated fat 0.258g 1.04g 2%
Protein per 100 calories 2g 3.9g N/A
Calories per 10 g protein 498kcal 259kcal N/A
Weight per 100 calories 27g 29g N/A
Unsaturated / Saturated Fat ratio 2 2.8 N/A
Net carbs 79.09g 61.5g N/A
Sugar 0.33g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.192mg 0%
Threonine 0.271mg 0.506mg 0%
Isoleucine 0.339mg 0.498mg 0%
Leucine 0.656mg 0.832mg 0%
Lysine 0.215mg 0.672mg 0%
Methionine 0.183mg 0.172mg 0%
Phenylalanine 0.398mg 0.52mg 0%
Valine 0.47mg 0.678mg 0%
Histidine 0.185mg 0.309mg 0%
Fructose 0.02g 0%

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
Groat
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more CarbsCarbs +13.1%
Contains more ProteinProtein +76.4%
Contains more FatsFats +230.1%
Contains more OtherOther +195.8%
~equal in Water ~9.75g

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
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -60.3%
Contains more Mono. FatMonounsaturated fat +303.1%
Contains more Poly. FatPolyunsaturated fat +222.7%

People also compare

Semolina
Semolina vs Wild rice raw
Wild rice raw
Semolina
Semolina vs Wheat
Wheat
Semolina
Semolina vs Bulgur dry
Bulgur dry
Groat
Groat vs Rice
Rice
Groat
Groat vs Bulgur dry
Bulgur dry
Groat
Groat vs Wheat
Wheat

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.