Semolina vs. Khorasan wheat — In-Depth Nutrition Comparison
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The main differences between semolina and khorasan wheat
- Khorasan wheat is richer than semolina in selenium, manganese, iron, fiber, phosphorus, vitamin B1, copper, magnesium, zinc, and protein.
- Daily need coverage for selenium for khorasan wheat is 112% higher.
- Khorasan wheat has a lower glycemic index than semolina.
Food types used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Wheat, KAMUT khorasan, uncooked.
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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 CalciumCalcium | +222.7% |
| Contains less SodiumSodium | -60% |
| Contains more MagnesiumMagnesium | +381.5% |
| Contains more PotassiumPotassium | +131.6% |
| Contains more IronIron | +409.5% |
| Contains more CopperCopper | +78.2% |
| Contains more ZincZinc | +260.8% |
| Contains more PhosphorusPhosphorus | +137.9% |
| Contains more ManganeseManganese | +164.3% |
| Contains more SeleniumSelenium | +309.5% |
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 B6Vitamin B6 | +74.5% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1933.3% |
| Contains more Vitamin B1Vitamin B1 | +152.7% |
| Contains more Vitamin B2Vitamin B2 | +268% |
| Contains more Vitamin B3Vitamin B3 | +26.3% |
| Contains more Vitamin B5Vitamin B5 | +41.2% |
| Contains more Vitamin KVitamin K | +1700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 81.5µg | 112% |
| Manganese | 1.035mg | 2.735mg | 74% |
| Iron | 0.74mg | 3.77mg | 38% |
| Fiber | 1.8g | 11.1g | 37% |
| Phosphorus | 153mg | 364mg | 30% |
| Vitamin B1 | 0.224mg | 0.566mg | 29% |
| Magnesium | 27mg | 130mg | 25% |
| Copper | 0.284mg | 0.506mg | 25% |
| Zinc | 1.02mg | 3.68mg | 24% |
| Vitamin B6 | 0.452mg | 0.259mg | 15% |
| Protein | 7.51g | 14.54g | 14% |
| Vitamin B2 | 0.05mg | 0.184mg | 10% |
| Vitamin B3 | 5.048mg | 6.375mg | 8% |
| Potassium | 174mg | 403mg | 7% |
| Starch | 68.29g | 52.41g | 7% |
| Vitamin B5 | 0.672mg | 0.949mg | 6% |
| Calcium | 71mg | 22mg | 5% |
| Choline | 25.8mg | 5% | |
| Vitamin E | 0.03mg | 0.61mg | 4% |
| Carbs | 80.89g | 70.58g | 3% |
| Omega-3 (ALA) | 0.048g | 3% | |
| Calories | 374kcal | 337kcal | 2% |
| Fats | 1.03g | 2.13g | 2% |
| Folate | 8µg | 2% | |
| Polyunsaturated fat | 0.322g | 0.621g | 2% |
| Vitamin K | 0.1µg | 1.8µg | 1% |
| Protein per 100 calories | 2g | 4.3g | N/A |
| Calories per 10 g protein | 498kcal | 232kcal | N/A |
| Weight per 100 calories | 27g | 30g | N/A |
| Unsaturated / Saturated Fat ratio | 2 | 4.3 | N/A |
| Net carbs | 79.09g | 59.48g | N/A |
| Sugar | 0.33g | 7.84g | N/A |
| Sodium | 2mg | 5mg | 0% |
| Vitamin A | 1µg | 0% | |
| Trans fat | 0.005g | N/A | |
| Saturated fat | 0.294g | 0.196g | 0% |
| Monounsaturated fat | 0.258g | 0.213g | 0% |
| Tryptophan | 0.103mg | 0.13mg | 0% |
| Threonine | 0.271mg | 0.442mg | 0% |
| Isoleucine | 0.339mg | 0.566mg | 0% |
| Leucine | 0.656mg | 1.112mg | 0% |
| Lysine | 0.215mg | 0.416mg | 0% |
| Methionine | 0.183mg | 0.251mg | 0% |
| Phenylalanine | 0.398mg | 0.772mg | 0% |
| Valine | 0.47mg | 0.687mg | 0% |
| Histidine | 0.185mg | 0.379mg | 0% |
| Fructose | 0.02g | 0.11g | 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:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
| Contains more CarbsCarbs | +14.6% |
| Contains more ProteinProtein | +93.6% |
| Contains more FatsFats | +106.8% |
| Contains more WaterWater | +12.3% |
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
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
| Contains more Mono. FatMonounsaturated fat | +21.1% |
| Contains less Sat. FatSaturated fat | -33.3% |
| Contains more Poly. FatPolyunsaturated fat | +92.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
| Contains more StarchStarch | +30.3% |
| Contains more SucroseSucrose | +161.9% |
| Contains more GlucoseGlucose | +463.6% |
| Contains more FructoseFructose | +450% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
