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  6. Semolina vs. Bran

Semolina vs. Bran — In-Depth Nutrition Comparison

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Significant differences between Semolina and Bran

  • The amount of Vitamin B6, Vitamin B3, Copper, Selenium, Vitamin B5, Calcium, and Vitamin B1 in Semolina is higher than in Bran.
  • Semolina covers your daily Vitamin B6 needs 33% more than Bran.
  • Bran has 35 times less Vitamin B3 than Semolina. Semolina has 5.048mg of Vitamin B3, while Bran has 0.144mg.

Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Oat bran, cooked.

Infographic

Semolina vs Bran 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.
Semolina
Semolina
7
:
3
Bran
Bran
Contains more Calcium +610%
Contains more Phosphorus +28.6%
Contains more Potassium +89.1%
Contains more Zinc +92.5%
Contains more Copper +330.3%
Contains more Selenium +158.4%
Contains more Iron +18.9%
Contains more Magnesium +48.1%
Contains less Sodium -50%
Equal in Manganese - 0.964
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +610%
Contains more Phosphorus +28.6%
Contains more Potassium +89.1%
Contains more Zinc +92.5%
Contains more Copper +330.3%
Contains more Selenium +158.4%
Contains more Iron +18.9%
Contains more Magnesium +48.1%
Contains less Sodium -50%
Equal in Manganese - 0.964

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.
Semolina
Semolina
8
:
0
Bran
Bran
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +47.1%
Contains more Vitamin B3 +3405.6%
Contains more Vitamin B5 +209.7%
Contains more Vitamin B6 +1708%
Contains more Folate +33.3%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +47.1%
Contains more Vitamin B3 +3405.6%
Contains more Vitamin B5 +209.7%
Contains more Vitamin B6 +1708%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
4
:
1
Bran
Bran
Contains more Protein +134%
Contains more Fats +19.8%
Contains more Carbs +607.1%
Contains more Other +44.9%
Contains more Water +751.9%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +134%
Contains more Fats +19.8%
Contains more Carbs +607.1%
Contains more Other +44.9%
Contains more Water +751.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
0
:
3
Bran
Bran
Contains less Saturated Fat -44.6%
Contains more Monounsaturated Fat +12.8%
Equal in Polyunsaturated fat - 0.339
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -44.6%
Contains more Monounsaturated Fat +12.8%
Equal in Polyunsaturated fat - 0.339

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Bran Opinion
Net carbs 79.09g 8.84g Semolina
Protein 7.51g 3.21g Semolina
Fats 1.03g 0.86g Semolina
Carbs 80.89g 11.44g Semolina
Calories 374kcal 40kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Bran
Fiber 1.8g 2.6g Bran
Calcium 71mg 10mg Semolina
Iron 0.74mg 0.88mg Bran
Magnesium 27mg 40mg Bran
Phosphorus 153mg 119mg Semolina
Potassium 174mg 92mg Semolina
Sodium 2mg 1mg Bran
Zinc 1.02mg 0.53mg Semolina
Copper 0.284mg 0.066mg Semolina
Manganese 1.035mg 0.964mg Semolina
Selenium 19.9µg 7.7µg Semolina
Vitamin E 0.03mg Semolina
Vitamin B1 0.224mg 0.16mg Semolina
Vitamin B2 0.05mg 0.034mg Semolina
Vitamin B3 5.048mg 0.144mg Semolina
Vitamin B5 0.672mg 0.217mg Semolina
Vitamin B6 0.452mg 0.025mg Semolina
Folate 8µg 6µg Semolina
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.057mg Semolina
Threonine 0.271mg 0.086mg Semolina
Isoleucine 0.339mg 0.114mg Semolina
Leucine 0.656mg 0.235mg Semolina
Lysine 0.215mg 0.13mg Semolina
Methionine 0.183mg 0.057mg Semolina
Phenylalanine 0.398mg 0.155mg Semolina
Valine 0.47mg 0.165mg Semolina
Histidine 0.185mg 0.07mg Semolina
Saturated Fat 0.294g 0.163g Bran
Monounsaturated Fat 0.258g 0.291g Bran
Polyunsaturated fat 0.322g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Semolina
6%
Bran
Minerals Daily Need Coverage Score
52%
Semolina
33%
Bran

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.131g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.