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Semolina vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between semolina and flax seeds?

  • Semolina has less vitamin B1, copper, fiber, magnesium, phosphorus, manganese, iron, zinc, folate, and potassium than flax seeds.
  • Flax seeds' daily need coverage for vitamin B1 is 118% higher.

We used Rice, white, long-grain, parboiled, unenriched, dry and Seeds, flaxseed types in this comparison.

Infographic

Semolina vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +1351.9%
Contains more CalciumCalcium +259.2%
Contains more PotassiumPotassium +367.2%
Contains more IronIron +674.3%
Contains more CopperCopper +329.6%
Contains more ZincZinc +325.5%
Contains more PhosphorusPhosphorus +319.6%
Contains more ManganeseManganese +139.8%
Contains more SeleniumSelenium +27.6%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +933.3%
Contains more Vitamin B1Vitamin B1 +633.9%
Contains more Vitamin B2Vitamin B2 +222%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +987.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.473mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Flax seeds DV% diff.
Polyunsaturated fat 0.322g 28.73g 189%
Vitamin B1 0.224mg 1.644mg 118%
Copper 0.284mg 1.22mg 104%
Fiber 1.8g 27.3g 102%
Magnesium 27mg 392mg 87%
Phosphorus 153mg 642mg 70%
Fats 1.03g 42.16g 63%
Manganese 1.035mg 2.482mg 63%
Iron 0.74mg 5.73mg 62%
Zinc 1.02mg 4.34mg 30%
Starch 68.29g 28%
Protein 7.51g 18.29g 22%
Folate 8µg 87µg 20%
Potassium 174mg 813mg 19%
Calcium 71mg 255mg 18%
Monounsaturated fat 0.258g 7.527g 18%
Carbs 80.89g 28.88g 17%
Saturated fat 0.294g 3.663g 15%
Choline 78.7mg 14%
Vitamin B3 5.048mg 3.08mg 12%
Selenium 19.9µg 25.4µg 10%
Vitamin B2 0.05mg 0.161mg 9%
Calories 374kcal 534kcal 8%
Vitamin B5 0.672mg 0.985mg 6%
Vitamin K 0.1µg 4.3µg 4%
Vitamin B6 0.452mg 0.473mg 2%
Vitamin E 0.03mg 0.31mg 2%
Sodium 2mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 79.09g 1.58g N/A
Sugar 0.33g 1.55g N/A
Tryptophan 0.103mg 0.297mg 0%
Threonine 0.271mg 0.766mg 0%
Isoleucine 0.339mg 0.896mg 0%
Leucine 0.656mg 1.235mg 0%
Lysine 0.215mg 0.862mg 0%
Methionine 0.183mg 0.37mg 0%
Phenylalanine 0.398mg 0.957mg 0%
Valine 0.47mg 1.072mg 0%
Histidine 0.185mg 0.472mg 0%
Fructose 0.02g 0g 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +180.1%
Contains more WaterWater +41.7%
Contains more ProteinProtein +143.5%
Contains more FatsFats +3993.2%
Contains more OtherOther +422.5%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +2817.4%
Contains more Poly. FatPolyunsaturated fat +8822.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +447.6%
Contains more GlucoseGlucose +263.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.