Semolina vs. Groat — In-Depth Nutrition Comparison
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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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -60.3% |
| Contains more Mono. FatMonounsaturated fat | +303.1% |
| Contains more Poly. FatPolyunsaturated fat | +222.7% |
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 Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Vitamin B3 | 5.048mg | 7.02mg | 12% |
| Manganese | 1.035mg | 1.3mg | 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% |
| Monounsaturated fat | 0.258g | 1.04g | 2% |
| Saturated fat | 0.294g | 0.741g | 2% |
| Calories | 374kcal | 343kcal | 2% |
| 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% |
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 | Equal | |
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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%
31%
Minerals Daily Need Coverage Score
52%
109%
Comparison summary
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 0.447g)
Which food is cheaper?
Semolina is cheaper (difference - $1.2)
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (54)
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.