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  6. Spelt vs. Semolina

Spelt vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between spelt and semolina?

  • Spelt is richer in manganese, iron, fiber, phosphorus, magnesium, copper, zinc, and vitamin B1, yet semolina is richer in vitamin B6 and selenium.
  • Spelt's daily need coverage for manganese is 85% higher.
  • Spelt has 6 times more iron than semolina. Spelt has 4.44mg of iron, while semolina has 0.74mg.

We used Spelt, uncooked and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Spelt vs Semolina 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.
Spelt
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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%
Contains more MagnesiumMagnesium +403.7%
Contains more PotassiumPotassium +123%
Contains more IronIron +500%
Contains more CopperCopper +79.9%
Contains more ZincZinc +221.6%
Contains more PhosphorusPhosphorus +162.1%
Contains more ManganeseManganese +188.2%
Contains more CalciumCalcium +163%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +70.1%

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.
Spelt
Spelt
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin EVitamin E +2533.3%
Contains more Vitamin B1Vitamin B1 +62.5%
Contains more Vitamin B2Vitamin B2 +126%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin B5Vitamin B5 +58.9%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +462.5%
Contains more Vitamin B6Vitamin B6 +96.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Semolina DV% diff.
Manganese 2.983mg 1.035mg 85%
Iron 4.44mg 0.74mg 46%
Fiber 10.7g 1.8g 36%
Phosphorus 401mg 153mg 35%
Magnesium 136mg 27mg 26%
Copper 0.511mg 0.284mg 25%
Zinc 3.28mg 1.02mg 21%
Vitamin B6 0.23mg 0.452mg 17%
Selenium 11.7µg 19.9µg 15%
Protein 14.57g 7.51g 14%
Vitamin B1 0.364mg 0.224mg 12%
Vitamin B3 6.843mg 5.048mg 11%
Folate 45µg 8µg 9%
Vitamin B5 1.068mg 0.672mg 8%
Potassium 388mg 174mg 6%
Starch 53.92g 68.29g 6%
Polyunsaturated fat 1.258g 0.322g 6%
Vitamin E 0.79mg 0.03mg 5%
Vitamin B2 0.113mg 0.05mg 5%
Carbs 70.19g 80.89g 4%
Calcium 27mg 71mg 4%
Vitamin K 3.6µg 0.1µg 3%
Calories 338kcal 374kcal 2%
Fats 2.43g 1.03g 2%
Saturated fat 0.406g 0.294g 1%
Protein per 100 calories 4.3g 2g N/A
Calories per 10 g protein 232kcal 498kcal N/A
Weight per 100 calories 30g 27g N/A
Unsaturated / Saturated Fat ratio 4.2 2 N/A
Net carbs 59.49g 79.09g N/A
Sugar 6.82g 0.33g N/A
Sodium 8mg 2mg 0%
Monounsaturated fat 0.445g 0.258g 0%
Tryptophan 0.132mg 0.103mg 0%
Threonine 0.443mg 0.271mg 0%
Isoleucine 0.552mg 0.339mg 0%
Leucine 1.07mg 0.656mg 0%
Lysine 0.409mg 0.215mg 0%
Methionine 0.258mg 0.183mg 0%
Phenylalanine 0.737mg 0.398mg 0%
Valine 0.681mg 0.47mg 0%
Histidine 0.36mg 0.185mg 0%
Fructose 0.24g 0.02g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +94%
Contains more FatsFats +135.9%
Contains more WaterWater +11.8%
Contains more OtherOther +152.1%
Contains more CarbsCarbs +15.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +72.5%
Contains more Poly. FatPolyunsaturated fat +290.7%
Contains less Sat. FatSaturated fat -27.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
4
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
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
Contains more SucroseSucrose +181%
Contains more GlucoseGlucose +663.6%
Contains more FructoseFructose +1100%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +26.7%
~equal in Lactose ~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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.