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  6. Semolina vs. Wheat flour, whole-grain

Semolina vs. Wheat flour, whole-grain — In-Depth Nutrition Comparison

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What are the main differences between semolina and wheat flour, whole-grain?

  • Semolina has less manganese, selenium, iron, fiber, phosphorus, magnesium, vitamin B1, zinc, copper, and folate than wheat flour, whole-grain.
  • Wheat flour, whole-grain's daily need coverage for manganese is 132% higher.

We used Rice, white, long-grain, parboiled, unenriched, dry and Wheat flour, whole-grain types in this comparison.

Infographic

Semolina vs Wheat flour, whole-grain 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 98% 10% 32% 135% 137% 71% 153% 0.26% 530% 337%
Contains more CalciumCalcium +108.8%
Contains more MagnesiumMagnesium +407.4%
Contains more PotassiumPotassium +108.6%
Contains more IronIron +386.5%
Contains more CopperCopper +44.4%
Contains more ZincZinc +154.9%
Contains more PhosphorusPhosphorus +133.3%
Contains more ManganeseManganese +292.9%
Contains more SeleniumSelenium +210.6%
~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% 14% 0% 126% 38% 93% 36% 94% 0% 4.8% 33% 17%
Contains more Vitamin B5Vitamin B5 +11.4%
Contains more Vitamin EVitamin E +2266.7%
Contains more Vitamin B1Vitamin B1 +124.1%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +450%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.957mg
~equal in Vitamin B6 ~0.407mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Wheat flour, whole-grain DV% diff.
Manganese 1.035mg 4.067mg 132%
Selenium 19.9µg 61.8µg 76%
Fiber 1.8g 10.7g 36%
Iron 0.74mg 3.6mg 36%
Phosphorus 153mg 357mg 29%
Magnesium 27mg 137mg 26%
Vitamin B1 0.224mg 0.502mg 23%
Copper 0.284mg 0.41mg 14%
Zinc 1.02mg 2.6mg 14%
Protein 7.51g 13.21g 11%
Vitamin B2 0.05mg 0.165mg 9%
Folate 8µg 44µg 9%
Potassium 174mg 363mg 6%
Choline 31.2mg 6%
Polyunsaturated fat 0.322g 1.167g 6%
Vitamin E 0.03mg 0.71mg 5%
Starch 68.29g 57.77g 4%
Calcium 71mg 34mg 4%
Vitamin B6 0.452mg 0.407mg 3%
Carbs 80.89g 71.97g 3%
Vitamin K 0.1µg 1.9µg 2%
Calories 374kcal 340kcal 2%
Fats 1.03g 2.5g 2%
Vitamin B5 0.672mg 0.603mg 1%
Vitamin B3 5.048mg 4.957mg 1%
Saturated fat 0.294g 0.43g 1%
Net carbs 79.09g 61.27g N/A
Sugar 0.33g 0.41g N/A
Sodium 2mg 2mg 0%
Monounsaturated fat 0.258g 0.283g 0%
Tryptophan 0.103mg 0.174mg 0%
Threonine 0.271mg 0.367mg 0%
Isoleucine 0.339mg 0.443mg 0%
Leucine 0.656mg 0.898mg 0%
Lysine 0.215mg 0.359mg 0%
Methionine 0.183mg 0.228mg 0%
Phenylalanine 0.398mg 0.682mg 0%
Valine 0.47mg 0.564mg 0%
Histidine 0.185mg 0.357mg 0%
Fructose 0.02g 0.05g 0%

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
13% 3% 72% 11%
Protein: 13.21 g
Fats: 2.5 g
Carbs: 71.97 g
Water: 10.74 g
Other: 1.58 g
Contains more CarbsCarbs +12.4%
Contains more ProteinProtein +75.9%
Contains more FatsFats +142.7%
Contains more OtherOther +122.5%
~equal in Water ~10.74g

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% 15% 62%
Saturated fat: Sat. Fat 0.43 g
Monounsaturated fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 g
Contains less Sat. FatSaturated fat -31.6%
Contains more Poly. FatPolyunsaturated fat +262.4%
~equal in Monounsaturated fat ~0.283g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
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
99%
Starch: 57.77 g
Sucrose: 0.36 g
Glucose: 0 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +18.2%
Contains more GlucoseGlucose +∞%
Contains more SucroseSucrose +71.4%
Contains more FructoseFructose +150%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 flour, whole-grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168893/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.