Semolina vs. Oatmeal — In-Depth Nutrition Comparison
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How are semolina and oatmeal different?
- Semolina is higher in selenium, copper, manganese, vitamin B3, vitamin B6, and phosphorus; however, oatmeal is richer in iron, vitamin B2, folate, and vitamin A.
- Daily need coverage for iron for oatmeal is 65% higher.
- Semolina contains 4 times more copper than oatmeal. While semolina contains 0.284mg of copper, oatmeal contains only 0.066mg.
- Semolina has a lower glycemic index (54) than oatmeal (79).
Rice, white, long-grain, parboiled, unenriched, dry and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.
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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 PotassiumPotassium | +185.2% |
| Contains more CopperCopper | +330.3% |
| Contains more ZincZinc | +64.5% |
| Contains more PhosphorusPhosphorus | +98.7% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +85.5% |
| Contains more SeleniumSelenium | +298% |
| Contains more CalciumCalcium | +12.7% |
| Contains more IronIron | +705.4% |
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 B3Vitamin B3 | +66.9% |
| Contains more Vitamin B5Vitamin B5 | +112% |
| Contains more Vitamin B6Vitamin B6 | +55.9% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B1Vitamin B1 | +16.1% |
| Contains more Vitamin B2Vitamin B2 | +330% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.74mg | 5.96mg | 65% |
| Selenium | 19.9µg | 5µg | 27% |
| Copper | 0.284mg | 0.066mg | 24% |
| Starch | 68.29g | 10.37g | 24% |
| Carbs | 80.89g | 11.67g | 23% |
| Manganese | 1.035mg | 0.558mg | 21% |
| Calories | 374kcal | 68kcal | 15% |
| Vitamin A | 130µg | 14% | |
| Vitamin B3 | 5.048mg | 3.025mg | 13% |
| Vitamin B2 | 0.05mg | 0.215mg | 13% |
| Vitamin B6 | 0.452mg | 0.29mg | 12% |
| Phosphorus | 153mg | 77mg | 11% |
| Protein | 7.51g | 2.37g | 10% |
| Folate | 8µg | 44µg | 9% |
| Vitamin B5 | 0.672mg | 0.317mg | 7% |
| Zinc | 1.02mg | 0.62mg | 4% |
| Potassium | 174mg | 61mg | 3% |
| Vitamin B1 | 0.224mg | 0.26mg | 3% |
| Sodium | 2mg | 49mg | 2% |
| Calcium | 71mg | 80mg | 1% |
| Polyunsaturated fat | 0.322g | 0.426g | 1% |
| Fats | 1.03g | 1.36g | 1% |
| Choline | 4.7mg | 1% | |
| Net carbs | 79.09g | 9.97g | N/A |
| Magnesium | 27mg | 26mg | 0% |
| Sugar | 0.33g | 0.46g | N/A |
| Fiber | 1.8g | 1.7g | 0% |
| Vitamin E | 0.03mg | 0.07mg | 0% |
| Vitamin K | 0.1µg | 0.4µg | 0% |
| Trans fat | 0.003g | N/A | |
| Saturated fat | 0.294g | 0.226g | 0% |
| Monounsaturated fat | 0.258g | 0.391g | 0% |
| Tryptophan | 0.103mg | 0.04mg | 0% |
| Threonine | 0.271mg | 0.083mg | 0% |
| Isoleucine | 0.339mg | 0.105mg | 0% |
| Leucine | 0.656mg | 0.2mg | 0% |
| Lysine | 0.215mg | 0.135mg | 0% |
| Methionine | 0.183mg | 0.04mg | 0% |
| Phenylalanine | 0.398mg | 0.13mg | 0% |
| Valine | 0.47mg | 0.151mg | 0% |
| Histidine | 0.185mg | 0.057mg | 0% |
| Fructose | 0.02g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +216.9% |
| Contains more CarbsCarbs | +593.1% |
| Contains more OtherOther | +24.6% |
| Contains more FatsFats | +32% |
| Contains more WaterWater | +752.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -23.1% |
| Contains more Mono. FatMonounsaturated fat | +51.6% |
| Contains more Poly. FatPolyunsaturated fat | +32.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +558.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +38.1% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
