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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 from 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.

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.

Infographic

Semolina vs Porridge 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg
~equal in Choline ~mg

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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
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
34% 30% 37%
Saturated Fat: Sat. Fat 0.294 g
Monounsaturated Fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
19% 16% 65%
Saturated Fat: Sat. Fat 0.033 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated Fat +821.4%
Contains more Poly. FatPolyunsaturated fat +182.5%
Contains less Sat. FatSaturated Fat -88.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Porridge Opinion
Calories 374kcal 50kcal Semolina
Protein 7.51g 1.44g Semolina
Fats 1.03g 0.21g Semolina
Net carbs 79.09g 10.02g Semolina
Carbs 80.89g 10.52g Semolina
Magnesium 27mg 5mg Semolina
Calcium 71mg 87mg Porridge
Potassium 174mg 16mg Semolina
Iron 0.74mg 3.74mg Porridge
Sugar 0.33g 0.03g Porridge
Fiber 1.8g 0.5g Semolina
Copper 0.284mg 0.04mg Semolina
Zinc 1.02mg 0.13mg Semolina
Starch 68.29g Semolina
Phosphorus 153mg 15mg Semolina
Sodium 2mg 6mg Semolina
Vitamin E 0.03mg 0.02mg Semolina
Manganese 1.035mg 0mg Semolina
Selenium 19.9µg 2.8µg Semolina
Vitamin B1 0.224mg 0.055mg Semolina
Vitamin B2 0.05mg 0.025mg Semolina
Vitamin B3 5.048mg 0.52mg Semolina
Vitamin B5 0.672mg 0.071mg Semolina
Vitamin B6 0.452mg 0.013mg Semolina
Vitamin K 0.1µg 0.1µg
Folate 8µg 12µg Porridge
Saturated Fat 0.294g 0.033g Porridge
Monounsaturated Fat 0.258g 0.028g Semolina
Polyunsaturated fat 0.322g 0.114g Semolina
Tryptophan 0.103mg 0.02mg Semolina
Threonine 0.271mg 0.045mg Semolina
Isoleucine 0.339mg 0.063mg Semolina
Leucine 0.656mg 0.11mg Semolina
Lysine 0.215mg 0.037mg Semolina
Methionine 0.183mg 0.027mg Semolina
Phenylalanine 0.398mg 0.078mg Semolina
Valine 0.47mg 0.07mg Semolina
Histidine 0.185mg 0.033mg Semolina
Fructose 0.02g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Semolina
4%
Porridge
Minerals Daily Need Coverage Score
52%
Semolina
21%
Porridge

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.261g)
Which food is cheaper?
Porridge
Porridge 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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.