Semolina vs. Porridge — In-Depth Nutrition Comparison
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How are semolina and porridge different?
- Semolina is higher in manganese, vitamin B6, selenium, vitamin B3, copper, phosphorus, vitamin B1, vitamin B5, and zinc; however, porridge is richer in iron.
- Daily need coverage for manganese for semolina is 45% higher.
- Semolina contains 35 times more vitamin B6 than porridge. While semolina contains 0.452mg of vitamin B6, porridge contains only 0.013mg.
- Semolina has a lower glycemic index (54) than porridge (66).
Rice, white, long-grain, parboiled, unenriched, dry and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt 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 MagnesiumMagnesium | +440% |
| Contains more PotassiumPotassium | +987.5% |
| Contains more CopperCopper | +610% |
| Contains more ZincZinc | +684.6% |
| Contains more PhosphorusPhosphorus | +920% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +610.7% |
| Contains more CalciumCalcium | +22.5% |
| Contains more IronIron | +405.4% |
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 EVitamin E | +50% |
| Contains more Vitamin B1Vitamin B1 | +307.3% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +870.8% |
| Contains more Vitamin B5Vitamin B5 | +846.5% |
| Contains more Vitamin B6Vitamin B6 | +3376.9% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 0mg | 45% |
| Iron | 0.74mg | 3.74mg | 38% |
| Vitamin B6 | 0.452mg | 0.013mg | 34% |
| Selenium | 19.9µg | 2.8µg | 31% |
| Vitamin B3 | 5.048mg | 0.52mg | 28% |
| Starch | 68.29g | 28% | |
| Copper | 0.284mg | 0.04mg | 27% |
| Carbs | 80.89g | 10.52g | 23% |
| Phosphorus | 153mg | 15mg | 20% |
| Calories | 374kcal | 50kcal | 16% |
| Vitamin B1 | 0.224mg | 0.055mg | 14% |
| Protein | 7.51g | 1.44g | 12% |
| Vitamin B5 | 0.672mg | 0.071mg | 12% |
| Zinc | 1.02mg | 0.13mg | 8% |
| Fiber | 1.8g | 0.5g | 5% |
| Potassium | 174mg | 16mg | 5% |
| Magnesium | 27mg | 5mg | 5% |
| Calcium | 71mg | 87mg | 2% |
| Vitamin B2 | 0.05mg | 0.025mg | 2% |
| Polyunsaturated fat | 0.322g | 0.114g | 1% |
| Monounsaturated fat | 0.258g | 0.028g | 1% |
| Saturated fat | 0.294g | 0.033g | 1% |
| Folate | 8µg | 12µg | 1% |
| Fats | 1.03g | 0.21g | 1% |
| Net carbs | 79.09g | 10.02g | N/A |
| Sugar | 0.33g | 0.03g | N/A |
| Sodium | 2mg | 6mg | 0% |
| Vitamin E | 0.03mg | 0.02mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Tryptophan | 0.103mg | 0.02mg | 0% |
| Threonine | 0.271mg | 0.045mg | 0% |
| Isoleucine | 0.339mg | 0.063mg | 0% |
| Leucine | 0.656mg | 0.11mg | 0% |
| Lysine | 0.215mg | 0.037mg | 0% |
| Methionine | 0.183mg | 0.027mg | 0% |
| Phenylalanine | 0.398mg | 0.078mg | 0% |
| Valine | 0.47mg | 0.07mg | 0% |
| Histidine | 0.185mg | 0.033mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +421.5% |
| Contains more FatsFats | +390.5% |
| Contains more CarbsCarbs | +668.9% |
| Contains more OtherOther | +222.7% |
| Contains more WaterWater | +788.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +821.4% |
| Contains more Poly. FatPolyunsaturated fat | +182.5% |
| Contains less Sat. FatSaturated fat | -88.8% |
