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  6. Semolina vs. Wheat, hard red spring

Semolina vs. Wheat, hard red spring — In-Depth Nutrition Comparison

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What are the differences between semolina and wheat, hard red spring?

  • Semolina is higher in vitamin B6, yet wheat, hard red spring is higher in manganese, selenium, fiber, iron, phosphorus, vitamin B1, magnesium, zinc, and copper.
  • Wheat, hard red spring's daily need coverage for manganese is 131% more.

We used Rice, white, long-grain, parboiled, unenriched, dry and Wheat, hard red spring types in this article.

Infographic

Semolina vs Wheat, hard red spring 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 89% 7.5% 30% 135% 137% 76% 142% 0.26% 529% 386%
Contains more CalciumCalcium +184%
Contains more MagnesiumMagnesium +359.3%
Contains more PotassiumPotassium +95.4%
Contains more IronIron +386.5%
Contains more CopperCopper +44.4%
Contains more ZincZinc +172.5%
Contains more PhosphorusPhosphorus +117%
Contains more ManganeseManganese +291.8%
Contains more SeleniumSelenium +255.3%
~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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.54% 20% 0% 126% 25% 107% 56% 78% 0% 4.8% 32% 17%
Contains more Vitamin B6Vitamin B6 +34.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3266.7%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +13.1%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +437.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
15% 2% 68% 13% 2%
Protein: 15.4 g
Fats: 1.92 g
Carbs: 68.03 g
Water: 12.76 g
Other: 1.89 g
Contains more CarbsCarbs +18.9%
Contains more ProteinProtein +105.1%
Contains more FatsFats +86.4%
Contains more WaterWater +29.4%
Contains more OtherOther +166.2%

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
23% 22% 55%
Saturated Fat: Sat. Fat 0.314 g
Monounsaturated fat: Mono. Fat 0.303 g
Polyunsaturated fat: Poly. Fat 0.765 g
Contains more Mono. FatMonounsaturated fat +17.4%
Contains more Poly. FatPolyunsaturated fat +137.6%
~equal in Saturated Fat ~0.314g

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, hard red spring
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Semolina Wheat, hard red spring Opinion
Calories 374kcal 329kcal Semolina
Protein 7.51g 15.4g Wheat, hard red spring
Fats 1.03g 1.92g Wheat, hard red spring
Net carbs 79.09g 55.83g Semolina
Carbs 80.89g 68.03g Semolina
Magnesium 27mg 124mg Wheat, hard red spring
Calcium 71mg 25mg Semolina
Potassium 174mg 340mg Wheat, hard red spring
Iron 0.74mg 3.6mg Wheat, hard red spring
Sugar 0.33g 0.41g Semolina
Fiber 1.8g 12.2g Wheat, hard red spring
Copper 0.284mg 0.41mg Wheat, hard red spring
Zinc 1.02mg 2.78mg Wheat, hard red spring
Starch 68.29g Semolina
Phosphorus 153mg 332mg Wheat, hard red spring
Sodium 2mg 2mg
Vitamin A 0IU 9IU Wheat, hard red spring
Vitamin E 0.03mg 1.01mg Wheat, hard red spring
Manganese 1.035mg 4.055mg Wheat, hard red spring
Selenium 19.9µg 70.7µg Wheat, hard red spring
Vitamin B1 0.224mg 0.504mg Wheat, hard red spring
Vitamin B2 0.05mg 0.11mg Wheat, hard red spring
Vitamin B3 5.048mg 5.71mg Wheat, hard red spring
Vitamin B5 0.672mg 0.935mg Wheat, hard red spring
Vitamin B6 0.452mg 0.336mg Semolina
Vitamin K 0.1µg 1.9µg Wheat, hard red spring
Folate 8µg 43µg Wheat, hard red spring
Choline 31.2mg Wheat, hard red spring
Saturated Fat 0.294g 0.314g Semolina
Monounsaturated fat 0.258g 0.303g Wheat, hard red spring
Polyunsaturated fat 0.322g 0.765g Wheat, hard red spring
Tryptophan 0.103mg 0.195mg Wheat, hard red spring
Threonine 0.271mg 0.433mg Wheat, hard red spring
Isoleucine 0.339mg 0.541mg Wheat, hard red spring
Leucine 0.656mg 1.038mg Wheat, hard red spring
Lysine 0.215mg 0.404mg Wheat, hard red spring
Methionine 0.183mg 0.23mg Wheat, hard red spring
Phenylalanine 0.398mg 0.724mg Wheat, hard red spring
Valine 0.47mg 0.679mg Wheat, hard red spring
Histidine 0.185mg 0.33mg Wheat, hard red spring
Fructose 0.02g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Wheat, hard red spring
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Semolina
36%
Wheat, hard red spring
Minerals Daily Need Coverage Score
52%
Semolina
153%
Wheat, hard red spring

Comparison summary

Which food is lower in glycemic index?
Wheat, hard red spring
Wheat, hard red spring is lower in glycemic index (difference - 54)
Which food is cheaper?
Wheat, hard red spring
Wheat, hard red spring is cheaper (difference - $1.4)
Which food is richer in minerals?
Wheat, hard red spring
Wheat, hard red spring is relatively richer in minerals
Which food is richer in vitamins?
Wheat, hard red spring
Wheat, hard red spring is relatively richer in vitamins
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.02g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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, hard red spring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168889/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.