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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
:
3
Semolina
Semolina
Contains more Iron +500%
Contains more Magnesium +403.7%
Contains more Phosphorus +162.1%
Contains more Potassium +123%
Contains more Zinc +221.6%
Contains more Copper +79.9%
Contains more Manganese +188.2%
Contains more Calcium +163%
Contains less Sodium -75%
Contains more Selenium +70.1%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +500%
Contains more Magnesium +403.7%
Contains more Phosphorus +162.1%
Contains more Potassium +123%
Contains more Zinc +221.6%
Contains more Copper +79.9%
Contains more Manganese +188.2%
Contains more Calcium +163%
Contains less Sodium -75%
Contains more Selenium +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
8
:
2
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +2533.3%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +126%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B5 +58.9%
Contains more Folate +462.5%
Contains more Vitamin K +3500%
Contains more Vitamin B6 +96.5%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +2533.3%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +126%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B5 +58.9%
Contains more Folate +462.5%
Contains more Vitamin K +3500%
Contains more Vitamin B6 +96.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Semolina
Semolina
Contains more Protein +94%
Contains more Fats +135.9%
Contains more Water +11.8%
Contains more Other +152.1%
Contains more Carbs +15.2%
Spelt
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
Semolina
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 Protein +94%
Contains more Fats +135.9%
Contains more Water +11.8%
Contains more Other +152.1%
Contains more Carbs +15.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +72.5%
Contains more Polyunsaturated fat +290.7%
Contains less Saturated Fat -27.6%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +72.5%
Contains more Polyunsaturated fat +290.7%
Contains less Saturated Fat -27.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Semolina
Semolina
Contains more Sucrose +181%
Contains more Glucose +663.6%
Contains more Fructose +1100%
Contains more Maltose +∞%
Contains more Starch +26.7%
Spelt
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
Semolina
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 Sucrose +181%
Contains more Glucose +663.6%
Contains more Fructose +1100%
Contains more Maltose +∞%
Contains more Starch +26.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Semolina
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Semolina Opinion
Net carbs 59.49g 79.09g Semolina
Protein 14.57g 7.51g Spelt
Fats 2.43g 1.03g Spelt
Carbs 70.19g 80.89g Semolina
Calories 338kcal 374kcal Semolina
Starch 53.92g 68.29g Semolina
Fructose 0.24g 0.02g Spelt
Sugar 6.82g 0.33g Semolina
Fiber 10.7g 1.8g Spelt
Calcium 27mg 71mg Semolina
Iron 4.44mg 0.74mg Spelt
Magnesium 136mg 27mg Spelt
Phosphorus 401mg 153mg Spelt
Potassium 388mg 174mg Spelt
Sodium 8mg 2mg Semolina
Zinc 3.28mg 1.02mg Spelt
Copper 0.511mg 0.284mg Spelt
Manganese 2.983mg 1.035mg Spelt
Selenium 11.7µg 19.9µg Semolina
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.03mg Spelt
Vitamin B1 0.364mg 0.224mg Spelt
Vitamin B2 0.113mg 0.05mg Spelt
Vitamin B3 6.843mg 5.048mg Spelt
Vitamin B5 1.068mg 0.672mg Spelt
Vitamin B6 0.23mg 0.452mg Semolina
Folate 45µg 8µg Spelt
Vitamin K 3.6µg 0.1µg Spelt
Tryptophan 0.132mg 0.103mg Spelt
Threonine 0.443mg 0.271mg Spelt
Isoleucine 0.552mg 0.339mg Spelt
Leucine 1.07mg 0.656mg Spelt
Lysine 0.409mg 0.215mg Spelt
Methionine 0.258mg 0.183mg Spelt
Phenylalanine 0.737mg 0.398mg Spelt
Valine 0.681mg 0.47mg Spelt
Histidine 0.36mg 0.185mg Spelt
Saturated Fat 0.406g 0.294g Semolina
Monounsaturated Fat 0.445g 0.258g Spelt
Polyunsaturated fat 1.258g 0.322g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Spelt
26%
Semolina
Minerals Daily Need Coverage Score
119%
Spelt
52%
Semolina

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.4)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 6.49g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.