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  6. Wheat vs. Semolina

Wheat vs. Semolina — In-Depth Nutrition Comparison

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Important differences between Wheat and Semolina

  • Semolina has less Selenium, Manganese, Phosphorus, Iron, Copper, Zinc, Magnesium, Vitamin B1, Vitamin B3, and Folate.
  • Wheat 's daily need coverage for Selenium is 126% more.
  • Wheat has 5 times more Folate than Semolina. Wheat has 43µg of Folate, while Semolina has 8µg.

The food varieties used in the comparison are Wheat, durum and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Wheat 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.
Wheat
Wheat
8
:
1
Semolina
Semolina
Contains more Iron +375.7%
Contains more Magnesium +433.3%
Contains more Phosphorus +232%
Contains more Potassium +147.7%
Contains more Zinc +307.8%
Contains more Copper +94.7%
Contains more Manganese +191%
Contains more Selenium +349.2%
Contains more Calcium +108.8%
Equal in Sodium - 2
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +375.7%
Contains more Magnesium +433.3%
Contains more Phosphorus +232%
Contains more Potassium +147.7%
Contains more Zinc +307.8%
Contains more Copper +94.7%
Contains more Manganese +191%
Contains more Selenium +349.2%
Contains more Calcium +108.8%
Equal in Sodium - 2

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.
Wheat
Wheat
5
:
3
Semolina
Semolina
Contains more Vitamin B1 +87.1%
Contains more Vitamin B2 +142%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +39.1%
Contains more Folate +437.5%
Equal in Vitamin B6 - 0.452
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 B1 +87.1%
Contains more Vitamin B2 +142%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +39.1%
Contains more Folate +437.5%
Equal in Vitamin B6 - 0.452

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Semolina
Semolina
Contains more Protein +82.2%
Contains more Fats +139.8%
Contains more Water +11%
Contains more Other +150.7%
Contains more Carbs +13.7%
Equal in Water - 9.86
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +82.2%
Contains more Fats +139.8%
Contains more Water +11%
Contains more Other +150.7%
Contains more Carbs +13.7%
Equal in Water - 9.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +203.7%
Contains less Saturated Fat -35.2%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +203.7%
Contains less Saturated Fat -35.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Semolina Opinion
Net carbs 71.13g 79.09g Semolina
Protein 13.68g 7.51g Wheat
Fats 2.47g 1.03g Wheat
Carbs 71.13g 80.89g Semolina
Calories 339kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Wheat
Fiber 1.8g Semolina
Calcium 34mg 71mg Semolina
Iron 3.52mg 0.74mg Wheat
Magnesium 144mg 27mg Wheat
Phosphorus 508mg 153mg Wheat
Potassium 431mg 174mg Wheat
Sodium 2mg 2mg
Zinc 4.16mg 1.02mg Wheat
Copper 0.553mg 0.284mg Wheat
Manganese 3.012mg 1.035mg Wheat
Selenium 89.4µg 19.9µg Wheat
Vitamin E 0.03mg Semolina
Vitamin B1 0.419mg 0.224mg Wheat
Vitamin B2 0.121mg 0.05mg Wheat
Vitamin B3 6.738mg 5.048mg Wheat
Vitamin B5 0.935mg 0.672mg Wheat
Vitamin B6 0.419mg 0.452mg Semolina
Folate 43µg 8µg Wheat
Vitamin K 0.1µg Semolina
Tryptophan 0.176mg 0.103mg Wheat
Threonine 0.366mg 0.271mg Wheat
Isoleucine 0.533mg 0.339mg Wheat
Leucine 0.934mg 0.656mg Wheat
Lysine 0.303mg 0.215mg Wheat
Methionine 0.221mg 0.183mg Wheat
Phenylalanine 0.681mg 0.398mg Wheat
Valine 0.594mg 0.47mg Wheat
Histidine 0.322mg 0.185mg Wheat
Saturated Fat 0.454g 0.294g Semolina
Monounsaturated Fat 0.344g 0.258g Wheat
Polyunsaturated fat 0.978g 0.322g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
37%
Wheat
26%
Semolina
Minerals Daily Need Coverage Score
168%
Wheat
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 4)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.16g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.