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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.
Semolina
Semolina
1
:
8
Wheat
Wheat
Contains more Calcium +108.8%
Contains more Iron +375.7%
Contains more Magnesium +433.3%
Contains more Phosphorus +232%
Contains more Potassium +147.7%
Contains more Zinc +307.8%
Contains more Copper +94.7%
Contains more Manganese +191%
Contains more Selenium +349.2%
Equal in Sodium - 2
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +108.8%
Contains more Iron +375.7%
Contains more Magnesium +433.3%
Contains more Phosphorus +232%
Contains more Potassium +147.7%
Contains more Zinc +307.8%
Contains more Copper +94.7%
Contains more Manganese +191%
Contains more Selenium +349.2%
Equal in Sodium - 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
3
:
5
Wheat
Wheat
Contains more Vitamin B1 +87.1%
Contains more Vitamin B2 +142%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +39.1%
Contains more Folate +437.5%
Equal in Vitamin B6 - 0.419
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin B1 +87.1%
Contains more Vitamin B2 +142%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +39.1%
Contains more Folate +437.5%
Equal in Vitamin B6 - 0.419

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
1
:
4
Wheat
Wheat
Contains more Carbs +13.7%
Contains more Protein +82.2%
Contains more Fats +139.8%
Contains more Water +11%
Contains more Other +150.7%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Wheat
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 Carbs +13.7%
Contains more Protein +82.2%
Contains more Fats +139.8%
Contains more Water +11%
Contains more Other +150.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Wheat
Wheat
Contains less Saturated Fat -35.2%
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +203.7%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -35.2%
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +203.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Wheat Opinion
Net carbs 79.09g 71.13g Semolina
Protein 7.51g 13.68g Wheat
Fats 1.03g 2.47g Wheat
Carbs 80.89g 71.13g Semolina
Calories 374kcal 339kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Wheat
Fiber 1.8g Semolina
Calcium 71mg 34mg Semolina
Iron 0.74mg 3.52mg Wheat
Magnesium 27mg 144mg Wheat
Phosphorus 153mg 508mg Wheat
Potassium 174mg 431mg Wheat
Sodium 2mg 2mg
Zinc 1.02mg 4.16mg Wheat
Copper 0.284mg 0.553mg Wheat
Manganese 1.035mg 3.012mg Wheat
Selenium 19.9µg 89.4µg Wheat
Vitamin E 0.03mg Semolina
Vitamin B1 0.224mg 0.419mg Wheat
Vitamin B2 0.05mg 0.121mg Wheat
Vitamin B3 5.048mg 6.738mg Wheat
Vitamin B5 0.672mg 0.935mg Wheat
Vitamin B6 0.452mg 0.419mg Semolina
Folate 8µg 43µg Wheat
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg 0.176mg Wheat
Threonine 0.271mg 0.366mg Wheat
Isoleucine 0.339mg 0.533mg Wheat
Leucine 0.656mg 0.934mg Wheat
Lysine 0.215mg 0.303mg Wheat
Methionine 0.183mg 0.221mg Wheat
Phenylalanine 0.398mg 0.681mg Wheat
Valine 0.47mg 0.594mg Wheat
Histidine 0.185mg 0.322mg Wheat
Saturated Fat 0.294g 0.454g Semolina
Monounsaturated Fat 0.258g 0.344g Wheat
Polyunsaturated fat 0.322g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Wheat
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
37%
Wheat
Minerals Daily Need Coverage Score
52%
Semolina
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 4)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.16g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.