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  6. Semolina vs. Oats

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

Semolina vs Oats 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%
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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%
~equal in Sodium ~2mg

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%
Oats
Oats
4
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% 191% 32% 18% 81% 27% 0% 0% 42%
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%
~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 Oats 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%
Carbs 80.89g 66.27g 5%
Monounsaturated fat 0.258g 2.178g 5%
Saturated fat 0.294g 1.217g 4%
Calcium 71mg 54mg 2%
Calories 374kcal 389kcal 1%
Protein per 100 calories 2g 4.3g N/A
Calories per 10 g protein 498kcal 230kcal N/A
Weight per 100 calories 27g 26g N/A
Unsaturated / Saturated Fat ratio 2 3.9 N/A
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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -75.8%
Contains more Mono. FatMonounsaturated fat +744.2%
Contains more Poly. FatPolyunsaturated fat +687.3%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.