Semolina vs. Wheat — In-Depth Nutrition Comparison
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A recap on differences between semolina and wheat
- Semolina is higher in vitamin B6, vitamin B3, vitamin B1, copper, and calcium, yet wheat is higher in selenium, iron, fiber, zinc, and magnesium.
- Semolina covers your daily vitamin B6 needs 29% more than wheat.
- Semolina contains 8 times more Calcium than wheat. While semolina contains 71mg of Calcium, wheat contains only 9mg.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Wheat, KAMUT khorasan, cooked.
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.
| Contains more CalciumCalcium | +688.9% |
| Contains more CopperCopper | +37.2% |
| Contains less SodiumSodium | -75% |
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more IronIron | +137.8% |
| Contains more ZincZinc | +80.4% |
| Contains more SeleniumSelenium | +60.3% |
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 B1Vitamin B1 | +135.8% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +119% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +545.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more FolateFolate | +37.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +31.5% |
| Contains more FatsFats | +24.1% |
| Contains more CarbsCarbs | +193.1% |
| Contains more WaterWater | +561.1% |
~equal in
Other
~0.68g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +207.1% |
| Contains more Poly. FatPolyunsaturated fat | +32.5% |
| Contains less Sat. FatSaturated Fat | -73.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 374kcal | 132kcal |
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| Protein | 7.51g | 5.71g |
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| Fats | 1.03g | 0.83g |
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| Net carbs | 79.09g | 23.3g |
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| Carbs | 80.89g | 27.6g |
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| Magnesium | 27mg | 48mg |
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| Calcium | 71mg | 9mg |
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| Potassium | 174mg | 164mg |
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| Iron | 0.74mg | 1.76mg |
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| Sugar | 0.33g | 3.07g |
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| Fiber | 1.8g | 4.3g |
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| Copper | 0.284mg | 0.207mg |
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| Zinc | 1.02mg | 1.84mg |
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| Starch | 68.29g |
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| Phosphorus | 153mg | 147mg |
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| Sodium | 2mg | 8mg |
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| Vitamin A | 0IU | 4IU |
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| Vitamin E | 0.03mg | 0.24mg |
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| Manganese | 1.035mg | 1.03mg |
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| Selenium | 19.9µg | 31.9µg |
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| Vitamin B1 | 0.224mg | 0.095mg |
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| Vitamin B2 | 0.05mg | 0.03mg |
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| Vitamin B3 | 5.048mg | 2.305mg |
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| Vitamin B5 | 0.672mg |
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| Vitamin B6 | 0.452mg | 0.07mg |
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| Vitamin K | 0.1µg |
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| Folate | 8µg | 11µg |
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| Trans Fat | 0.002g |
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| Saturated Fat | 0.294g | 0.077g |
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| Monounsaturated Fat | 0.258g | 0.084g |
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| Polyunsaturated fat | 0.322g | 0.243g |
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| Tryptophan | 0.103mg | 0.051mg |
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| Threonine | 0.271mg | 0.172mg |
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| Isoleucine | 0.339mg | 0.22mg |
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| Leucine | 0.656mg | 0.432mg |
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| Lysine | 0.215mg | 0.161mg |
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| Methionine | 0.183mg | 0.097mg |
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| Phenylalanine | 0.398mg | 0.3mg |
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| Valine | 0.47mg | 0.267mg |
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| Histidine | 0.185mg | 0.147mg |
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| Fructose | 0.02g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
52%
61%
Comparison summary
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 0.217g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 4)
Which food is cheaper?
Wheat is cheaper (difference - $1)
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 2.74g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Semolina is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.