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. Bran raw

Semolina vs. Bran raw — In-Depth Nutrition Comparison

Compare

How are semolina and bran raw different?

  • Semolina is higher in vitamin B3 and vitamin B6; however, bran raw is richer in manganese, phosphorus, vitamin B1, iron, fiber, magnesium, selenium, and zinc.
  • Daily need coverage for manganese for bran raw is 200% higher.
  • Semolina contains 5 times more vitamin B3 than bran raw. While semolina contains 5.048mg of vitamin B3, bran raw contains only 0.934mg.

Rice, white, long-grain, parboiled, unenriched, dry and Oat bran, raw are the varieties used in this article.

Infographic

Semolina vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +22.4%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +770.4%
Contains more PotassiumPotassium +225.3%
Contains more IronIron +631.1%
Contains more CopperCopper +41.9%
Contains more ZincZinc +204.9%
Contains more PhosphorusPhosphorus +379.7%
Contains more ManganeseManganese +444%
Contains more SeleniumSelenium +127.1%

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%
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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin B3Vitamin B3 +440.5%
Contains more Vitamin B6Vitamin B6 +173.9%
Contains more Vitamin EVitamin E +3266.7%
Contains more Vitamin B1Vitamin B1 +422.3%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B5Vitamin B5 +122.3%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +550%
~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 Bran raw DV% diff.
Manganese 1.035mg 5.63mg 200%
Phosphorus 153mg 734mg 83%
Vitamin B1 0.224mg 1.17mg 79%
Iron 0.74mg 5.41mg 58%
Fiber 1.8g 15.4g 54%
Magnesium 27mg 235mg 50%
Selenium 19.9µg 45.2µg 46%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.934mg 26%
Vitamin B6 0.452mg 0.165mg 22%
Protein 7.51g 17.3g 20%
Zinc 1.02mg 3.11mg 19%
Vitamin B5 0.672mg 1.494mg 16%
Polyunsaturated fat 0.322g 2.766g 16%
Copper 0.284mg 0.403mg 13%
Vitamin B2 0.05mg 0.22mg 13%
Potassium 174mg 566mg 12%
Folate 8µg 52µg 11%
Fats 1.03g 7.03g 9%
Vitamin E 0.03mg 1.01mg 7%
Calories 374kcal 246kcal 6%
Choline 32.2mg 6%
Carbs 80.89g 66.22g 5%
Saturated fat 0.294g 1.328g 5%
Monounsaturated fat 0.258g 2.376g 5%
Vitamin K 0.1µg 3.2µg 3%
Calcium 71mg 58mg 1%
Protein per 100 calories 2g 7g N/A
Calories per 10 g protein 498kcal 142kcal N/A
Weight per 100 calories 27g 41g N/A
Unsaturated / Saturated Fat ratio 2 3.9 N/A
Net carbs 79.09g 50.82g N/A
Sugar 0.33g 1.45g N/A
Sodium 2mg 4mg 0%
Tryptophan 0.103mg 0.335mg 0%
Threonine 0.271mg 0.502mg 0%
Isoleucine 0.339mg 0.668mg 0%
Leucine 0.656mg 1.374mg 0%
Lysine 0.215mg 0.76mg 0%
Methionine 0.183mg 0.335mg 0%
Phenylalanine 0.398mg 0.908mg 0%
Valine 0.47mg 0.964mg 0%
Histidine 0.185mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more CarbsCarbs +22.2%
Contains more WaterWater +50.5%
Contains more ProteinProtein +130.4%
Contains more FatsFats +582.5%
Contains more OtherOther +308.5%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -77.9%
Contains more Mono. FatMonounsaturated fat +820.9%
Contains more Poly. FatPolyunsaturated fat +759%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.