Semolina vs. White bread — In-Depth Nutrition Comparison
Compare
A recap on differences between semolina and white bread
- Semolina is higher in vitamin B6, manganese, copper, and phosphorus, yet white bread is higher in iron, folate, vitamin B1, vitamin B2, and calcium.
- White bread covers your daily iron needs 36% more than semolina.
- Semolina contains 5 times more vitamin B6 than white bread. While semolina contains 0.452mg of vitamin B6, white bread contains only 0.087mg.
- The amount of sodium in semolina is lower.
- The glycemic index of semolina is lower.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Bread, white, commercially prepared (includes soft bread crumbs).
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.
| Contains more MagnesiumMagnesium | +17.4% |
| Contains more PotassiumPotassium | +38.1% |
| Contains more CopperCopper | +181.2% |
| Contains more ZincZinc | +37.8% |
| Contains more PhosphorusPhosphorus | +56.1% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +93.1% |
| Contains more CalciumCalcium | +102.8% |
| Contains more IronIron | +387.8% |
| Contains more SeleniumSelenium | +10.6% |
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.
| Contains more Vitamin B5Vitamin B5 | +25.4% |
| Contains more Vitamin B6Vitamin B6 | +419.5% |
| Contains more Vitamin EVitamin E | +633.3% |
| Contains more Vitamin B1Vitamin B1 | +137.9% |
| Contains more Vitamin B2Vitamin B2 | +386% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +1287.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.74mg | 3.61mg | 36% |
| Vitamin B6 | 0.452mg | 0.087mg | 28% |
| Vitamin B1 | 0.224mg | 0.533mg | 26% |
| Folate | 8µg | 111µg | 26% |
| Manganese | 1.035mg | 0.536mg | 22% |
| Sodium | 2mg | 490mg | 21% |
| Copper | 0.284mg | 0.101mg | 20% |
| Vitamin B2 | 0.05mg | 0.243mg | 15% |
| Starch | 68.29g | 37.17g | 13% |
| Carbs | 80.89g | 49.42g | 10% |
| Polyunsaturated fat | 0.322g | 1.602g | 9% |
| Phosphorus | 153mg | 98mg | 8% |
| Calcium | 71mg | 144mg | 7% |
| Calories | 374kcal | 266kcal | 5% |
| Fats | 1.03g | 3.33g | 4% |
| Selenium | 19.9µg | 22µg | 4% |
| Fiber | 1.8g | 2.7g | 4% |
| Choline | 14.6mg | 3% | |
| Fructose | 0.02g | 2.43g | 3% |
| Protein | 7.51g | 8.85g | 3% |
| Vitamin B5 | 0.672mg | 0.536mg | 3% |
| Zinc | 1.02mg | 0.74mg | 3% |
| Vitamin B3 | 5.048mg | 4.78mg | 2% |
| Saturated fat | 0.294g | 0.698g | 2% |
| Potassium | 174mg | 126mg | 1% |
| Monounsaturated fat | 0.258g | 0.599g | 1% |
| Magnesium | 27mg | 23mg | 1% |
| Vitamin E | 0.03mg | 0.22mg | 1% |
| Net carbs | 79.09g | 46.72g | N/A |
| Sugar | 0.33g | 5.67g | N/A |
| Vitamin K | 0.1µg | 0.2µg | 0% |
| Trans fat | 0.027g | N/A | |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
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:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more CarbsCarbs | +63.7% |
| Contains more ProteinProtein | +17.8% |
| Contains more FatsFats | +223.3% |
| Contains more WaterWater | +269.4% |
| Contains more OtherOther | +178.9% |
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
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -57.9% |
| Contains more Mono. FatMonounsaturated fat | +132.2% |
| Contains more Poly. FatPolyunsaturated fat | +397.5% |
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:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more StarchStarch | +83.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1327.3% |
| Contains more FructoseFructose | +12050% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
