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  6. Semolina vs. Wheat gluten

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, Vitamin B1, Vitamin B5, and Copper, while Wheat gluten is higher in Iron, Selenium, Phosphorus, and Calcium.
  • Wheat gluten covers your daily need of Iron 56% more than Semolina.

Rice, white, long-grain, parboiled, unenriched, dry and Vital wheat gluten types were used in this article.

Infographic

Semolina vs Wheat gluten 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
6
:
4
Wheat gluten
Wheat gluten
Contains more Potassium +74%
Contains less Sodium -93.1%
Contains more Zinc +20%
Contains more Copper +56%
Contains more Calcium +100%
Contains more Iron +602.7%
Contains more Phosphorus +69.9%
Contains more Selenium +99.5%
Equal in Magnesium - 25
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Potassium +74%
Contains less Sodium -93.1%
Contains more Zinc +20%
Contains more Copper +56%
Contains more Calcium +100%
Contains more Iron +602.7%
Contains more Phosphorus +69.9%
Contains more Selenium +99.5%
Equal in Magnesium - 25

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
8
:
0
Wheat gluten
Wheat gluten
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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 gluten
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
3
Wheat gluten
Wheat gluten
Contains more Carbs +486.6%
Contains more Water +20.2%
Contains more Protein +900.8%
Contains more Fats +79.6%
Contains more Other +40.8%
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 gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Carbs +486.6%
Contains more Water +20.2%
Contains more Protein +900.8%
Contains more Fats +79.6%
Contains more Other +40.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Wheat gluten
Wheat gluten
Contains more Monounsaturated Fat +65.4%
Contains more Polyunsaturated fat +151.6%
Equal in Saturated Fat - 0.272
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains more Monounsaturated Fat +65.4%
Contains more Polyunsaturated fat +151.6%
Equal in Saturated Fat - 0.272

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 gluten
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Semolina Wheat gluten Opinion
Net carbs 79.09g 13.19g Semolina
Protein 7.51g 75.16g Wheat gluten
Fats 1.03g 1.85g Wheat gluten
Carbs 80.89g 13.79g Semolina
Calories 374kcal 370kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 0g Wheat gluten
Fiber 1.8g 0.6g Semolina
Calcium 71mg 142mg Wheat gluten
Iron 0.74mg 5.2mg Wheat gluten
Magnesium 27mg 25mg Semolina
Phosphorus 153mg 260mg Wheat gluten
Potassium 174mg 100mg Semolina
Sodium 2mg 29mg Semolina
Zinc 1.02mg 0.85mg Semolina
Copper 0.284mg 0.182mg Semolina
Manganese 1.035mg Semolina
Selenium 19.9µg 39.7µg Wheat gluten
Vitamin E 0.03mg 0mg Semolina
Vitamin B1 0.224mg 0mg Semolina
Vitamin B2 0.05mg 0mg Semolina
Vitamin B3 5.048mg 0mg Semolina
Vitamin B5 0.672mg 0mg Semolina
Vitamin B6 0.452mg 0mg Semolina
Folate 8µg 0µg Semolina
Vitamin K 0.1µg 0µg Semolina
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Saturated Fat 0.294g 0.272g Wheat gluten
Monounsaturated Fat 0.258g 0.156g Semolina
Polyunsaturated fat 0.322g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
26%
Semolina
0%
Wheat gluten
Minerals Daily Need Coverage Score
52%
Semolina
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.4)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.