Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Semolina
  5. Compare
  6. Semolina vs. Spelt

Semolina vs. Spelt — In-Depth Nutrition Comparison

Compare

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.
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%
Spelt
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Spelt
Spelt
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Spelt 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%
Potassium 174mg 388mg 6%
Starch 68.29g 53.92g 6%
Polyunsaturated fat 0.322g 1.258g 6%
Vitamin E 0.03mg 0.79mg 5%
Vitamin B2 0.05mg 0.113mg 5%
Carbs 80.89g 70.19g 4%
Calcium 71mg 27mg 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%
Protein per 100 calories 2g 4.3g N/A
Calories per 10 g protein 498kcal 232kcal N/A
Weight per 100 calories 27g 30g N/A
Unsaturated / Saturated Fat ratio 2 4.2 N/A
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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Spelt
Spelt
4
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 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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
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
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
Spelt
4
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 StarchStarch +26.7%
Contains more SucroseSucrose +181%
Contains more GlucoseGlucose +663.6%
Contains more FructoseFructose +1100%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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.