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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
6
:
Contains more Iron +500%
Contains more Potassium +123%
Contains more Magnesium +403.7%
Contains more Copper +79.9%
Contains more Zinc +221.6%
Contains more Phosphorus +162.1%
Contains more Calcium +163%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +500%
Contains more Potassium +123%
Contains more Magnesium +403.7%
Contains more Copper +79.9%
Contains more Zinc +221.6%
Contains more Phosphorus +162.1%
Contains more Calcium +163%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
8
:
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 Vitamin K +3500%
Contains more Folate +462.5%
Contains more Vitamin B6 +96.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
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 Vitamin K +3500%
Contains more Folate +462.5%
Contains more Vitamin B6 +96.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 338kcal 374kcal Semolina
Protein 14.57g 7.51g Spelt
Fats 2.43g 1.03g Spelt
Vitamin C 0mg 0mg
Net carbs 59.49g 79.09g Semolina
Carbs 70.19g 80.89g Semolina
Cholesterol 0mg 0mg
Vitamin D IU 0IU Semolina
Iron 4.44mg 0.74mg Spelt
Calcium 27mg 71mg Semolina
Potassium 388mg 174mg Spelt
Magnesium 136mg 27mg Spelt
Sugar 6.82g 0.33g Semolina
Fiber 10.7g 1.8g Spelt
Copper 0.511mg 0.284mg Spelt
Zinc 3.28mg 1.02mg Spelt
Starch 53.92g 68.29g Semolina
Phosphorus 401mg 153mg Spelt
Sodium 8mg 2mg Semolina
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg 0.03mg Spelt
Vitamin D µg 0µg Semolina
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
Vitamin B12 0µg 0µg
Vitamin K 3.6µg 0.1µg Spelt
Folate 45µg 8µg Spelt
Trans Fat g g
Saturated Fat 0.406g 0.294g Semolina
Monounsaturated Fat 0.445g 0.258g Spelt
Polyunsaturated fat 1.258g 0.322g 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
Fructose 0.24g 0.02g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
26
Semolina
Mineral Summary Score
92
Spelt
34
Semolina

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
45%
Semolina
Carbohydrates
70%
Spelt
81%
Semolina
Fats
11%
Spelt
5%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.