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Spelt vs. Semolina — In-Depth Nutrition Comparison

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What are the differences between Spelt and Semolina?

  • Spelt is higher in Iron, Fiber, and Magnesium, yet Semolina is higher in Selenium, Vitamin B6, Vitamin B3, Vitamin B1, Copper, and Calcium.
  • Semolina's daily need coverage for Selenium is 29% more.
  • Spelt has 2 times more Iron than Semolina. While Spelt has 1.67mg of Iron, Semolina has only 0.74mg.

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

Infographic

Spelt vs Semolina infographic
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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
4
:
Contains more Iron +125.7%
Contains more Magnesium +81.5%
Contains more Zinc +22.5%
Contains more Calcium +610%
Contains more Potassium +21.7%
Contains less Sodium -60%
Contains more Copper +32.1%
Contains more Selenium +397.5%
Equal in Phosphorus - 153
Equal in Manganese - 1.035
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +125.7%
Contains more Magnesium +81.5%
Contains more Zinc +22.5%
Contains more Calcium +610%
Contains more Potassium +21.7%
Contains less Sodium -60%
Contains more Copper +32.1%
Contains more Selenium +397.5%
Equal in Phosphorus - 153
Equal in Manganese - 1.035

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
3
:
Contains more Vitamin A +∞%
Contains more Vitamin E +766.7%
Contains more Folate +62.5%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +96.4%
Contains more Vitamin B6 +465%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
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 +766.7%
Contains more Folate +62.5%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +96.4%
Contains more Vitamin B6 +465%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
1
:
Contains more Water +575.1%
Contains more Protein +36.5%
Contains more Fats +21.2%
Contains more Carbs +205.9%
Equal in Other - 0.71
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 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 Water +575.1%
Contains more Protein +36.5%
Contains more Fats +21.2%
Contains more Carbs +205.9%
Equal in Other - 0.71

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
0
:
Contains more Starch +249%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 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 Starch +249%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

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
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Semolina Opinion
Net carbs 22.54g 79.09g Semolina
Protein 5.5g 7.51g Semolina
Fats 0.85g 1.03g Semolina
Carbs 26.44g 80.89g Semolina
Calories 127kcal 374kcal Semolina
Starch 19.57g 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Spelt
Fiber 3.9g 1.8g Spelt
Calcium 10mg 71mg Semolina
Iron 1.67mg 0.74mg Spelt
Magnesium 49mg 27mg Spelt
Phosphorus 150mg 153mg Semolina
Potassium 143mg 174mg Semolina
Sodium 5mg 2mg Semolina
Zinc 1.25mg 1.02mg Spelt
Copper 0.215mg 0.284mg Semolina
Manganese 1.091mg 1.035mg Spelt
Selenium 4µg 19.9µg Semolina
Vitamin A 4IU 0IU Spelt
Vitamin E 0.26mg 0.03mg Spelt
Vitamin B1 0.103mg 0.224mg Semolina
Vitamin B2 0.03mg 0.05mg Semolina
Vitamin B3 2.57mg 5.048mg Semolina
Vitamin B5 0.672mg Semolina
Vitamin B6 0.08mg 0.452mg Semolina
Folate 13µg 8µg Spelt
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Saturated Fat 0.294g Spelt
Monounsaturated Fat 0.258g Semolina
Polyunsaturated fat 0.322g Semolina

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

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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
10%
Spelt
26%
Semolina
Minerals Daily Need Coverage Score
45%
Spelt
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.294g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.4)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/169746/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.