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  6. Semolina vs. Spelt

Semolina vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between Semolina and Spelt?

  • Semolina is richer in Vitamin B6, and Selenium, yet Spelt is richer in Manganese, Iron, Fiber, Phosphorus, Magnesium, Copper, Zinc, and Vitamin B1.
  • Spelt's daily need coverage for Manganese is 85% higher.
  • Semolina has 2 times more Vitamin B6 than Spelt. Semolina has 0.452mg of Vitamin B6, while Spelt has 0.23mg.

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

Infographic

Semolina vs Spelt 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.
Semolina
Semolina
3
:
7
Spelt
Spelt
Contains more Calcium +163%
Contains less Sodium -75%
Contains more Selenium +70.1%
Contains more Iron +500%
Contains more Magnesium +403.7%
Contains more Phosphorus +162.1%
Contains more Potassium +123%
Contains more Zinc +221.6%
Contains more Copper +79.9%
Contains more Manganese +188.2%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Calcium +163%
Contains less Sodium -75%
Contains more Selenium +70.1%
Contains more Iron +500%
Contains more Magnesium +403.7%
Contains more Phosphorus +162.1%
Contains more Potassium +123%
Contains more Zinc +221.6%
Contains more Copper +79.9%
Contains more Manganese +188.2%

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.
Semolina
Semolina
2
:
8
Spelt
Spelt
Contains more Vitamin B6 +96.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +2533.3%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +126%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B5 +58.9%
Contains more Folate +462.5%
Contains more Vitamin K +3500%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin B6 +96.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +2533.3%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +126%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B5 +58.9%
Contains more Folate +462.5%
Contains more Vitamin K +3500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
1
:
4
Spelt
Spelt
Contains more Carbs +15.2%
Contains more Protein +94%
Contains more Fats +135.9%
Contains more Water +11.8%
Contains more Other +152.1%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Carbs +15.2%
Contains more Protein +94%
Contains more Fats +135.9%
Contains more Water +11.8%
Contains more Other +152.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Spelt
Spelt
Contains less Saturated Fat -27.6%
Contains more Monounsaturated Fat +72.5%
Contains more Polyunsaturated fat +290.7%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -27.6%
Contains more Monounsaturated Fat +72.5%
Contains more Polyunsaturated fat +290.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Semolina
Semolina
1
:
4
Spelt
Spelt
Contains more Starch +26.7%
Contains more Sucrose +181%
Contains more Glucose +663.6%
Contains more Fructose +1100%
Contains more Maltose +∞%
Semolina
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
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more Starch +26.7%
Contains more Sucrose +181%
Contains more Glucose +663.6%
Contains more Fructose +1100%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Spelt Opinion
Net carbs 79.09g 59.49g Semolina
Protein 7.51g 14.57g Spelt
Fats 1.03g 2.43g Spelt
Carbs 80.89g 70.19g Semolina
Calories 374kcal 338kcal Semolina
Starch 68.29g 53.92g Semolina
Fructose 0.02g 0.24g Spelt
Sugar 0.33g 6.82g Semolina
Fiber 1.8g 10.7g Spelt
Calcium 71mg 27mg Semolina
Iron 0.74mg 4.44mg Spelt
Magnesium 27mg 136mg Spelt
Phosphorus 153mg 401mg Spelt
Potassium 174mg 388mg Spelt
Sodium 2mg 8mg Semolina
Zinc 1.02mg 3.28mg Spelt
Copper 0.284mg 0.511mg Spelt
Manganese 1.035mg 2.983mg Spelt
Selenium 19.9µg 11.7µg Semolina
Vitamin A 0IU 10IU Spelt
Vitamin E 0.03mg 0.79mg Spelt
Vitamin B1 0.224mg 0.364mg Spelt
Vitamin B2 0.05mg 0.113mg Spelt
Vitamin B3 5.048mg 6.843mg Spelt
Vitamin B5 0.672mg 1.068mg Spelt
Vitamin B6 0.452mg 0.23mg Semolina
Folate 8µg 45µg Spelt
Vitamin K 0.1µg 3.6µg Spelt
Tryptophan 0.103mg 0.132mg Spelt
Threonine 0.271mg 0.443mg Spelt
Isoleucine 0.339mg 0.552mg Spelt
Leucine 0.656mg 1.07mg Spelt
Lysine 0.215mg 0.409mg Spelt
Methionine 0.183mg 0.258mg Spelt
Phenylalanine 0.398mg 0.737mg Spelt
Valine 0.47mg 0.681mg Spelt
Histidine 0.185mg 0.36mg Spelt
Saturated Fat 0.294g 0.406g Semolina
Monounsaturated Fat 0.258g 0.445g Spelt
Polyunsaturated fat 0.322g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
26%
Semolina
35%
Spelt
Minerals Daily Need Coverage Score
52%
Semolina
119%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.4)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 6.49g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 9)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.