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 of 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.
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.
Contains
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Calcium
+100%
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Iron
+602.7%
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Phosphorus
+69.9%
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Selenium
+99.5%
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Potassium
+74%
Contains
less
Sodium
-93.1%
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Zinc
+20%
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Copper
+56%
Equal in Magnesium - 27
Contains
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Calcium
+100%
Contains
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Iron
+602.7%
Contains
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Phosphorus
+69.9%
Contains
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Selenium
+99.5%
Contains
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Potassium
+74%
Contains
less
Sodium
-93.1%
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Zinc
+20%
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Copper
+56%
Equal in Magnesium - 27
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
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Vitamin E
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin K
+∞%
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Vitamin E
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+900.8%
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Fats
+79.6%
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Other
+40.8%
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Carbs
+486.6%
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Water
+20.2%
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
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Protein
+900.8%
Contains
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Fats
+79.6%
Contains
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Other
+40.8%
Contains
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Carbs
+486.6%
Contains
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Water
+20.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+151.6%
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Monounsaturated Fat
+65.4%
Equal in Saturated Fat - 0.294
Saturated Fat:
0.272 g
Monounsaturated Fat:
0.156 g
Polyunsaturated fat:
0.81 g
Saturated Fat:
0.294 g
Monounsaturated Fat:
0.258 g
Polyunsaturated fat:
0.322 g
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Polyunsaturated fat
+151.6%
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Monounsaturated Fat
+65.4%
Equal in Saturated Fat - 0.294
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 | |
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Opinion |
| Net carbs | 13.19g | 79.09g |
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| Protein | 75.16g | 7.51g |
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| Fats | 1.85g | 1.03g |
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| Carbs | 13.79g | 80.89g |
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| Calories | 370kcal | 374kcal |
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| Starch | 68.29g |
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| Fructose | 0.02g |
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| Sugar | 0g | 0.33g |
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| Fiber | 0.6g | 1.8g |
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| Calcium | 142mg | 71mg |
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| Iron | 5.2mg | 0.74mg |
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| Magnesium | 25mg | 27mg |
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| Phosphorus | 260mg | 153mg |
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| Potassium | 100mg | 174mg |
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| Sodium | 29mg | 2mg |
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| Zinc | 0.85mg | 1.02mg |
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| Copper | 0.182mg | 0.284mg |
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| Manganese | 1.035mg |
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| Selenium | 39.7µg | 19.9µg |
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| Vitamin E | 0mg | 0.03mg |
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| Vitamin B1 | 0mg | 0.224mg |
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| Vitamin B2 | 0mg | 0.05mg |
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| Vitamin B3 | 0mg | 5.048mg |
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| Vitamin B5 | 0mg | 0.672mg |
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| Vitamin B6 | 0mg | 0.452mg |
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| Folate | 0µg | 8µg |
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| Vitamin K | 0µg | 0.1µg |
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| Tryptophan | 0.103mg |
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| Threonine | 0.271mg |
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| Isoleucine | 0.339mg |
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| Leucine | 0.656mg |
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| Lysine | 0.215mg |
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| Methionine | 0.183mg |
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| Phenylalanine | 0.398mg |
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| Valine | 0.47mg |
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| Histidine | 0.185mg |
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| Saturated Fat | 0.272g | 0.294g |
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| Monounsaturated Fat | 0.156g | 0.258g |
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| Polyunsaturated fat | 0.81g | 0.322g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
26%
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?
?
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.