Semolina vs. Flour — In-Depth Nutrition Comparison
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What are the differences between semolina and flour?
- Semolina is higher in vitamin B6, copper, manganese, and phosphorus, yet flour is higher in iron, vitamin B1, folate, vitamin B2, selenium, and protein.
- Flour's daily need coverage for iron is 49% more.
- Semolina has 10 times more vitamin B6 than flour. While semolina has 0.452mg of vitamin B6, flour has only 0.044mg.
- The glycemic index of semolina is lower.
We used Rice, white, long-grain, parboiled, unenriched, dry and Wheat flour, white, all-purpose, enriched, bleached types 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 MagnesiumMagnesium | +22.7% |
| Contains more CalciumCalcium | +373.3% |
| Contains more PotassiumPotassium | +62.6% |
| Contains more CopperCopper | +97.2% |
| Contains more ZincZinc | +45.7% |
| Contains more PhosphorusPhosphorus | +41.7% |
| Contains more ManganeseManganese | +51.8% |
| Contains more IronIron | +527% |
| Contains more SeleniumSelenium | +70.4% |
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 B5Vitamin B5 | +53.4% |
| Contains more Vitamin B6Vitamin B6 | +927.3% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +250.4% |
| Contains more Vitamin B2Vitamin B2 | +888% |
| Contains more Vitamin B3Vitamin B3 | +17% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +2187.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.74mg | 4.64mg | 49% |
| Vitamin B1 | 0.224mg | 0.785mg | 47% |
| Folate | 8µg | 183µg | 44% |
| Vitamin B2 | 0.05mg | 0.494mg | 34% |
| Vitamin B6 | 0.452mg | 0.044mg | 31% |
| Starch | 68.29g | 28% | |
| Selenium | 19.9µg | 33.9µg | 25% |
| Copper | 0.284mg | 0.144mg | 16% |
| Manganese | 1.035mg | 0.682mg | 15% |
| Protein | 7.51g | 10.33g | 6% |
| Calcium | 71mg | 15mg | 6% |
| Phosphorus | 153mg | 108mg | 6% |
| Vitamin B3 | 5.048mg | 5.904mg | 5% |
| Vitamin B5 | 0.672mg | 0.438mg | 5% |
| Fiber | 1.8g | 2.7g | 4% |
| Zinc | 1.02mg | 0.7mg | 3% |
| Carbs | 80.89g | 76.31g | 2% |
| Potassium | 174mg | 107mg | 2% |
| Choline | 10.4mg | 2% | |
| Calories | 374kcal | 364kcal | 1% |
| Magnesium | 27mg | 22mg | 1% |
| Saturated fat | 0.294g | 0.155g | 1% |
| Polyunsaturated fat | 0.322g | 0.413g | 1% |
| Protein per 100 calories | 2g | 2.8g | N/A |
| Calories per 10 g protein | 498kcal | 352kcal | N/A |
| Weight per 100 calories | 27g | 27g | N/A |
| Fats | 1.03g | 0.98g | 0% |
| Net carbs | 79.09g | 73.61g | N/A |
| Sugar | 0.33g | 0.27g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin E | 0.03mg | 0.06mg | 0% |
| Vitamin K | 0.1µg | 0.3µg | 0% |
| Monounsaturated fat | 0.258g | 0.087g | 0% |
| Tryptophan | 0.103mg | 0.127mg | 0% |
| Threonine | 0.271mg | 0.281mg | 0% |
| Isoleucine | 0.339mg | 0.357mg | 0% |
| Leucine | 0.656mg | 0.71mg | 0% |
| Lysine | 0.215mg | 0.228mg | 0% |
| Methionine | 0.183mg | 0.183mg | 0% |
| Phenylalanine | 0.398mg | 0.52mg | 0% |
| Valine | 0.47mg | 0.415mg | 0% |
| Histidine | 0.185mg | 0.23mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +37.5% |
| Contains more WaterWater | +20.9% |
~equal in
Fats
~0.98g
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +196.6% |
| Contains less Sat. FatSaturated fat | -47.3% |
| Contains more Poly. FatPolyunsaturated fat | +28.3% |
