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  6. Semolina vs. Wheat

Semolina vs. Wheat — In-Depth Nutrition Comparison

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Important differences between semolina and wheat

  • Semolina has less selenium, manganese, phosphorus, iron, copper, zinc, magnesium, vitamin B1, vitamin B3, and folate.
  • Wheat 's daily need coverage for selenium is 126% more.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Wheat, durum.

Infographic

Semolina vs Wheat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +108.8%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +147.7%
Contains more IronIron +375.7%
Contains more CopperCopper +94.7%
Contains more ZincZinc +307.8%
Contains more PhosphorusPhosphorus +232%
Contains more ManganeseManganese +191%
Contains more SeleniumSelenium +349.2%
~equal in Sodium ~2mg

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%
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% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +87.1%
Contains more Vitamin B2Vitamin B2 +142%
Contains more Vitamin B3Vitamin B3 +33.5%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more FolateFolate +437.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.419mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Wheat DV% diff.
Selenium 19.9µg 89.4µg 126%
Manganese 1.035mg 3.012mg 86%
Phosphorus 153mg 508mg 51%
Iron 0.74mg 3.52mg 35%
Copper 0.284mg 0.553mg 30%
Zinc 1.02mg 4.16mg 29%
Magnesium 27mg 144mg 28%
Starch 68.29g 28%
Vitamin B1 0.224mg 0.419mg 16%
Protein 7.51g 13.68g 12%
Vitamin B3 5.048mg 6.738mg 11%
Folate 8µg 43µg 9%
Potassium 174mg 431mg 8%
Fiber 1.8g 7%
Vitamin B2 0.05mg 0.121mg 5%
Vitamin B5 0.672mg 0.935mg 5%
Calcium 71mg 34mg 4%
Polyunsaturated fat 0.322g 0.978g 4%
Carbs 80.89g 71.13g 3%
Vitamin B6 0.452mg 0.419mg 3%
Calories 374kcal 339kcal 2%
Fats 1.03g 2.47g 2%
Saturated fat 0.294g 0.454g 1%
Protein per 100 calories 2g 4g N/A
Calories per 10 g protein 498kcal 248kcal N/A
Weight per 100 calories 27g 29g N/A
Unsaturated / Saturated Fat ratio 2 2.9 N/A
Net carbs 79.09g 71.13g N/A
Sugar 0.33g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.258g 0.344g 0%
Tryptophan 0.103mg 0.176mg 0%
Threonine 0.271mg 0.366mg 0%
Isoleucine 0.339mg 0.533mg 0%
Leucine 0.656mg 0.934mg 0%
Lysine 0.215mg 0.303mg 0%
Methionine 0.183mg 0.221mg 0%
Phenylalanine 0.398mg 0.681mg 0%
Valine 0.47mg 0.594mg 0%
Histidine 0.185mg 0.322mg 0%
Fructose 0.02g 0%

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more CarbsCarbs +13.7%
Contains more ProteinProtein +82.2%
Contains more FatsFats +139.8%
Contains more WaterWater +11%
Contains more OtherOther +150.7%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -35.2%
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +203.7%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.