Semolina vs. Wheat gluten — In-Depth Nutrition Comparison
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How are semolina and wheat gluten different?
- Semolina is richer in vitamin B6, vitamin B3, carbs, vitamin B1, vitamin B5, and copper, while wheat gluten is higher in protein, iron, selenium, and phosphorus.
- Wheat gluten covers your daily need for protein 161% more than semolina.
Rice, white, long-grain, parboiled, unenriched, dry and Vital wheat gluten types were used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PotassiumPotassium | +74% |
| Contains more CopperCopper | +56% |
| Contains more ZincZinc | +20% |
| Contains less SodiumSodium | -93.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +602.7% |
| Contains more PhosphorusPhosphorus | +69.9% |
| Contains more SeleniumSelenium | +99.5% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 7.51g | 75.16g | 135% |
| Iron | 0.74mg | 5.2mg | 56% |
| Manganese | 1.035mg | 45% | |
| Selenium | 19.9µg | 39.7µg | 36% |
| Vitamin B6 | 0.452mg | 0mg | 35% |
| Vitamin B3 | 5.048mg | 0mg | 32% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 13.79g | 22% |
| Vitamin B1 | 0.224mg | 0mg | 19% |
| Phosphorus | 153mg | 260mg | 15% |
| Vitamin B5 | 0.672mg | 0mg | 13% |
| Copper | 0.284mg | 0.182mg | 11% |
| Calcium | 71mg | 142mg | 7% |
| Fiber | 1.8g | 0.6g | 5% |
| Vitamin B2 | 0.05mg | 0mg | 4% |
| Polyunsaturated fat | 0.322g | 0.81g | 3% |
| Potassium | 174mg | 100mg | 2% |
| Zinc | 1.02mg | 0.85mg | 2% |
| Folate | 8µg | 0µg | 2% |
| Fats | 1.03g | 1.85g | 1% |
| Sodium | 2mg | 29mg | 1% |
| Calories | 374kcal | 370kcal | 0% |
| Protein per 100 calories | 2g | 20g | N/A |
| Calories per 10 g protein | 498kcal | 49kcal | N/A |
| Weight per 100 calories | 27g | 27g | N/A |
| Net carbs | 79.09g | 13.19g | N/A |
| Magnesium | 27mg | 25mg | 0% |
| Sugar | 0.33g | 0g | N/A |
| Vitamin E | 0.03mg | 0mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Saturated fat | 0.294g | 0.272g | 0% |
| Monounsaturated fat | 0.258g | 0.156g | 0% |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
| Contains more CarbsCarbs | +486.6% |
| Contains more WaterWater | +20.2% |
| Contains more ProteinProtein | +900.8% |
| Contains more FatsFats | +79.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
| Contains more Mono. FatMonounsaturated fat | +65.4% |
| Contains more Poly. FatPolyunsaturated fat | +151.6% |
~equal in
Saturated fat
~0.272g
