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.
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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 CalciumCalcium | +163% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +70.1% |
| Contains more MagnesiumMagnesium | +403.7% |
| Contains more PotassiumPotassium | +123% |
| Contains more IronIron | +500% |
| Contains more CopperCopper | +79.9% |
| Contains more ZincZinc | +221.6% |
| Contains more PhosphorusPhosphorus | +162.1% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin B6Vitamin B6 | +96.5% |
| Contains more Vitamin EVitamin E | +2533.3% |
| Contains more Vitamin B1Vitamin B1 | +62.5% |
| Contains more Vitamin B2Vitamin B2 | +126% |
| Contains more Vitamin B3Vitamin B3 | +35.6% |
| Contains more Vitamin B5Vitamin B5 | +58.9% |
| Contains more Vitamin KVitamin K | +3500% |
| Contains more FolateFolate | +462.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 2.983mg | 85% |
| Iron | 0.74mg | 4.44mg | 46% |
| Fiber | 1.8g | 10.7g | 36% |
| Phosphorus | 153mg | 401mg | 35% |
| Magnesium | 27mg | 136mg | 26% |
| Copper | 0.284mg | 0.511mg | 25% |
| Zinc | 1.02mg | 3.28mg | 21% |
| Vitamin B6 | 0.452mg | 0.23mg | 17% |
| Selenium | 19.9µg | 11.7µg | 15% |
| Protein | 7.51g | 14.57g | 14% |
| Vitamin B1 | 0.224mg | 0.364mg | 12% |
| Vitamin B3 | 5.048mg | 6.843mg | 11% |
| Folate | 8µg | 45µg | 9% |
| Vitamin B5 | 0.672mg | 1.068mg | 8% |
| Starch | 68.29g | 53.92g | 6% |
| Potassium | 174mg | 388mg | 6% |
| Polyunsaturated fat | 0.322g | 1.258g | 6% |
| Vitamin E | 0.03mg | 0.79mg | 5% |
| Vitamin B2 | 0.05mg | 0.113mg | 5% |
| Calcium | 71mg | 27mg | 4% |
| Carbs | 80.89g | 70.19g | 4% |
| Vitamin K | 0.1µg | 3.6µg | 3% |
| Calories | 374kcal | 338kcal | 2% |
| Fats | 1.03g | 2.43g | 2% |
| Saturated fat | 0.294g | 0.406g | 1% |
| Net carbs | 79.09g | 59.49g | N/A |
| Sugar | 0.33g | 6.82g | N/A |
| Sodium | 2mg | 8mg | 0% |
| Monounsaturated fat | 0.258g | 0.445g | 0% |
| Tryptophan | 0.103mg | 0.132mg | 0% |
| Threonine | 0.271mg | 0.443mg | 0% |
| Isoleucine | 0.339mg | 0.552mg | 0% |
| Leucine | 0.656mg | 1.07mg | 0% |
| Lysine | 0.215mg | 0.409mg | 0% |
| Methionine | 0.183mg | 0.258mg | 0% |
| Phenylalanine | 0.398mg | 0.737mg | 0% |
| Valine | 0.47mg | 0.681mg | 0% |
| Histidine | 0.185mg | 0.36mg | 0% |
| Fructose | 0.02g | 0.24g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +15.2% |
| Contains more ProteinProtein | +94% |
| Contains more FatsFats | +135.9% |
| Contains more WaterWater | +11.8% |
| Contains more OtherOther | +152.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27.6% |
| Contains more Mono. FatMonounsaturated fat | +72.5% |
| Contains more Poly. FatPolyunsaturated fat | +290.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +26.7% |
| Contains more SucroseSucrose | +181% |
| Contains more GlucoseGlucose | +663.6% |
| Contains more FructoseFructose | +1100% |
| Contains more MaltoseMaltose | +∞% |
~equal in
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~equal in
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