Semolina vs. Oats — In-Depth Nutrition Comparison
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The main differences between semolina and oats
- Semolina is richer in vitamin B6 and vitamin B3, yet oats are richer in manganese, phosphorus, iron, vitamin B1, copper, magnesium, fiber, and zinc.
- Daily need coverage for manganese for oats is 169% higher.
- Semolina contains 5 times more vitamin B3 than oats. Semolina contains 5.048mg of vitamin B3, while oats contain 0.961mg.
Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Oats.
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 | +31.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +555.6% |
| Contains more PotassiumPotassium | +146.6% |
| Contains more IronIron | +537.8% |
| Contains more CopperCopper | +120.4% |
| Contains more ZincZinc | +289.2% |
| Contains more PhosphorusPhosphorus | +241.8% |
| Contains more ManganeseManganese | +375% |
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 B3Vitamin B3 | +425.3% |
| Contains more Vitamin B6Vitamin B6 | +279.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +240.6% |
| Contains more Vitamin B2Vitamin B2 | +178% |
| Contains more Vitamin B5Vitamin B5 | +100.7% |
| Contains more FolateFolate | +600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 4.916mg | 169% |
| Phosphorus | 153mg | 523mg | 53% |
| Iron | 0.74mg | 4.72mg | 50% |
| Vitamin B1 | 0.224mg | 0.763mg | 45% |
| Copper | 0.284mg | 0.626mg | 38% |
| Magnesium | 27mg | 177mg | 36% |
| Selenium | 19.9µg | 36% | |
| Fiber | 1.8g | 10.6g | 35% |
| Starch | 68.29g | 28% | |
| Zinc | 1.02mg | 3.97mg | 27% |
| Vitamin B3 | 5.048mg | 0.961mg | 26% |
| Vitamin B6 | 0.452mg | 0.119mg | 26% |
| Protein | 7.51g | 16.89g | 19% |
| Polyunsaturated fat | 0.322g | 2.535g | 15% |
| Vitamin B5 | 0.672mg | 1.349mg | 14% |
| Folate | 8µg | 56µg | 12% |
| Fats | 1.03g | 6.9g | 9% |
| Potassium | 174mg | 429mg | 8% |
| Vitamin B2 | 0.05mg | 0.139mg | 7% |
| Monounsaturated fat | 0.258g | 2.178g | 5% |
| Carbs | 80.89g | 66.27g | 5% |
| Saturated fat | 0.294g | 1.217g | 4% |
| Calcium | 71mg | 54mg | 2% |
| Calories | 374kcal | 389kcal | 1% |
| Net carbs | 79.09g | 55.67g | N/A |
| Sugar | 0.33g | N/A | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin E | 0.03mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.103mg | 0.234mg | 0% |
| Threonine | 0.271mg | 0.575mg | 0% |
| Isoleucine | 0.339mg | 0.694mg | 0% |
| Leucine | 0.656mg | 1.284mg | 0% |
| Lysine | 0.215mg | 0.701mg | 0% |
| Methionine | 0.183mg | 0.312mg | 0% |
| Phenylalanine | 0.398mg | 0.895mg | 0% |
| Valine | 0.47mg | 0.937mg | 0% |
| Histidine | 0.185mg | 0.405mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +22.1% |
| Contains more WaterWater | +20% |
| Contains more ProteinProtein | +124.9% |
| Contains more FatsFats | +569.9% |
| Contains more OtherOther | +142.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.8% |
| Contains more Mono. FatMonounsaturated fat | +744.2% |
| Contains more Poly. FatPolyunsaturated fat | +687.3% |
