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Khorasan wheat vs Semolina - In-Depth Nutrition Comparison

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The main differences between Khorasan wheat and Semolina

  • Khorasan wheat is richer in Selenium, Manganese, Iron, Fiber, Phosphorus, Vitamin B1, Copper, Magnesium, and Zinc, yet Semolina is richer in Vitamin B6.
  • Daily need coverage for Selenium from Khorasan wheat is 112% higher.
  • Khorasan wheat contains 6 times more Fiber than Semolina. Khorasan wheat contains 11.1g of Fiber, while Semolina contains 1.8g.

Food types used in this article are Wheat, KAMUT khorasan, uncooked and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Khorasan wheat 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
Contains more Iron +409.5%
Contains more Potassium +131.6%
Contains more Magnesium +381.5%
Contains more Copper +78.2%
Contains more Zinc +260.8%
Contains more Phosphorus +137.9%
Contains more Calcium +222.7%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +409.5%
Contains more Potassium +131.6%
Contains more Magnesium +381.5%
Contains more Copper +78.2%
Contains more Zinc +260.8%
Contains more Phosphorus +137.9%
Contains more Calcium +222.7%
Contains less Sodium -60%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1933.3%
Contains more Vitamin B1 +152.7%
Contains more Vitamin B2 +268%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +41.2%
Contains more Vitamin K +1700%
Contains more Vitamin B6 +74.5%
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% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
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 +1933.3%
Contains more Vitamin B1 +152.7%
Contains more Vitamin B2 +268%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +41.2%
Contains more Vitamin K +1700%
Contains more Vitamin B6 +74.5%

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
36
Khorasan wheat
26
Semolina
Mineral Summary Score
88
Khorasan wheat
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%
Khorasan wheat
45%
Semolina
Carbohydrates
71%
Khorasan wheat
81%
Semolina
Fats
10%
Khorasan wheat
5%
Semolina

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.
Khorasan wheat Semolina
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 7.51g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 14)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1.4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Khorasan wheat Semolina Opinion
Calories 337 374 Semolina
Protein 14.54 7.51 Khorasan wheat
Fats 2.13 1.03 Khorasan wheat
Vitamin C 0 0
Carbs 70.58 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 Semolina
Iron 3.77 0.74 Khorasan wheat
Calcium 22 71 Semolina
Potassium 403 174 Khorasan wheat
Magnesium 130 27 Khorasan wheat
Sugar 7.84 0.33 Semolina
Fiber 11.1 1.8 Khorasan wheat
Copper 0.506 0.284 Khorasan wheat
Zinc 3.68 1.02 Khorasan wheat
Starch 52.41 68.29 Semolina
Phosphorus 364 153 Khorasan wheat
Sodium 5 2 Semolina
Vitamin A 10 0 Khorasan wheat
Vitamin E 0.61 0.03 Khorasan wheat
Vitamin D 0 Semolina
Vitamin B1 0.566 0.224 Khorasan wheat
Vitamin B2 0.184 0.05 Khorasan wheat
Vitamin B3 6.375 5.048 Khorasan wheat
Vitamin B5 0.949 0.672 Khorasan wheat
Vitamin B6 0.259 0.452 Semolina
Vitamin B12 0 Semolina
Vitamin K 1.8 0.1 Khorasan wheat
Folate 8 Semolina
Trans Fat 0.005 Semolina
Saturated Fat 0.196 0.294 Khorasan wheat
Monounsaturated Fat 0.213 0.258 Semolina
Polyunsaturated fat 0.621 0.322 Khorasan wheat
Tryptophan 0.13 0.103 Khorasan wheat
Threonine 0.442 0.271 Khorasan wheat
Isoleucine 0.566 0.339 Khorasan wheat
Leucine 1.112 0.656 Khorasan wheat
Lysine 0.416 0.215 Khorasan wheat
Methionine 0.251 0.183 Khorasan wheat
Phenylalanine 0.772 0.398 Khorasan wheat
Valine 0.687 0.47 Khorasan wheat
Histidine 0.379 0.185 Khorasan wheat
Fructose 0.11 0.02 Khorasan wheat

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.