Wheat gluten vs. Semolina — In-Depth Nutrition Comparison
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How are wheat gluten and semolina different?
- Wheat gluten is richer in iron, selenium, phosphorus, and calcium, while semolina is higher in vitamin B6, vitamin B3, vitamin B1, vitamin B5, and copper.
- Wheat gluten covers your daily need for iron, 56% more than semolina.
- Wheat gluten contains 2 times more calcium than semolina. Wheat gluten contains 142mg of calcium, while semolina contains 71mg.
Vital wheat gluten and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.
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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.
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +602.7% |
| Contains more PhosphorusPhosphorus | +69.9% |
| Contains more SeleniumSelenium | +99.5% |
| Contains more PotassiumPotassium | +74% |
| Contains more CopperCopper | +56% |
| Contains more ZincZinc | +20% |
| Contains less SodiumSodium | -93.1% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more ProteinProtein | +900.8% |
| Contains more FatsFats | +79.6% |
| Contains more OtherOther | +40.8% |
| Contains more CarbsCarbs | +486.6% |
| Contains more WaterWater | +20.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Poly. FatPolyunsaturated fat | +151.6% |
| Contains more Mono. FatMonounsaturated fat | +65.4% |
~equal in
Saturated fat
~0.294g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Protein | 75.16g | 7.51g | 135% |
| Iron | 5.2mg | 0.74mg | 56% |
| Manganese | 1.035mg | 45% | |
| Selenium | 39.7µg | 19.9µg | 36% |
| Vitamin B6 | 0mg | 0.452mg | 35% |
| Vitamin B3 | 0mg | 5.048mg | 32% |
| Starch | 68.29g | 28% | |
| Carbs | 13.79g | 80.89g | 22% |
| Vitamin B1 | 0mg | 0.224mg | 19% |
| Phosphorus | 260mg | 153mg | 15% |
| Vitamin B5 | 0mg | 0.672mg | 13% |
| Copper | 0.182mg | 0.284mg | 11% |
| Calcium | 142mg | 71mg | 7% |
| Fiber | 0.6g | 1.8g | 5% |
| Vitamin B2 | 0mg | 0.05mg | 4% |
| Polyunsaturated fat | 0.81g | 0.322g | 3% |
| Zinc | 0.85mg | 1.02mg | 2% |
| Potassium | 100mg | 174mg | 2% |
| Folate | 0µg | 8µg | 2% |
| Sodium | 29mg | 2mg | 1% |
| Fats | 1.85g | 1.03g | 1% |
| Calories | 370kcal | 374kcal | 0% |
| Net carbs | 13.19g | 79.09g | N/A |
| Magnesium | 25mg | 27mg | 0% |
| Sugar | 0g | 0.33g | N/A |
| Vitamin E | 0mg | 0.03mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Saturated fat | 0.272g | 0.294g | 0% |
| Monounsaturated fat | 0.156g | 0.258g | 0% |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
0%
24%
Minerals Daily Need Coverage Score
68%
52%
Comparison summary
Which food is lower in Sugar?
Wheat gluten is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated fat?
Wheat gluten is lower in Saturated fat (difference - 0.022g)
Which food is cheaper?
Wheat gluten is cheaper (difference - $1.4)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Semolina is relatively richer in vitamins
Which food contains less Cholesterol?
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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.