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 for 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.
- Khorasan wheat has a lower glycemic index than semolina.
Food types used in this article are Wheat, KAMUT khorasan, uncooked and Rice, white, long-grain, parboiled, unenriched, dry.
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 more MagnesiumMagnesium | +381.5% |
| Contains more PotassiumPotassium | +131.6% |
| Contains more IronIron | +409.5% |
| Contains more CopperCopper | +78.2% |
| Contains more ZincZinc | +260.8% |
| Contains more PhosphorusPhosphorus | +137.9% |
| Contains more ManganeseManganese | +164.3% |
| Contains more SeleniumSelenium | +309.5% |
| Contains more CalciumCalcium | +222.7% |
| Contains less SodiumSodium | -60% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1933.3% |
| Contains more Vitamin B1Vitamin B1 | +152.7% |
| Contains more Vitamin B2Vitamin B2 | +268% |
| Contains more Vitamin B3Vitamin B3 | +26.3% |
| Contains more Vitamin B5Vitamin B5 | +41.2% |
| Contains more Vitamin KVitamin K | +1700% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +74.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more ProteinProtein | +93.6% |
| Contains more FatsFats | +106.8% |
| Contains more WaterWater | +12.3% |
| Contains more OtherOther | +136.6% |
| Contains more CarbsCarbs | +14.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -33.3% |
| Contains more Poly. FatPolyunsaturated fat | +92.9% |
| Contains more Mono. FatMonounsaturated fat | +21.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +161.9% |
| Contains more GlucoseGlucose | +463.6% |
| Contains more FructoseFructose | +450% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +30.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 81.5µg | 19.9µg | 112% |
| Manganese | 2.735mg | 1.035mg | 74% |
| Iron | 3.77mg | 0.74mg | 38% |
| Fiber | 11.1g | 1.8g | 37% |
| Phosphorus | 364mg | 153mg | 30% |
| Vitamin B1 | 0.566mg | 0.224mg | 29% |
| Copper | 0.506mg | 0.284mg | 25% |
| Magnesium | 130mg | 27mg | 25% |
| Zinc | 3.68mg | 1.02mg | 24% |
| Vitamin B6 | 0.259mg | 0.452mg | 15% |
| Protein | 14.54g | 7.51g | 14% |
| Vitamin B2 | 0.184mg | 0.05mg | 10% |
| Vitamin B3 | 6.375mg | 5.048mg | 8% |
| Starch | 52.41g | 68.29g | 7% |
| Potassium | 403mg | 174mg | 7% |
| Vitamin B5 | 0.949mg | 0.672mg | 6% |
| Calcium | 22mg | 71mg | 5% |
| Choline | 25.8mg | 5% | |
| Vitamin E | 0.61mg | 0.03mg | 4% |
| Carbs | 70.58g | 80.89g | 3% |
| Folate | 8µg | 2% | |
| Polyunsaturated fat | 0.621g | 0.322g | 2% |
| Calories | 337kcal | 374kcal | 2% |
| Fats | 2.13g | 1.03g | 2% |
| Vitamin K | 1.8µg | 0.1µg | 1% |
| Net carbs | 59.48g | 79.09g | N/A |
| Sugar | 7.84g | 0.33g | N/A |
| Sodium | 5mg | 2mg | 0% |
| Vitamin A | 1µg | 0% | |
| Trans fat | 0.005g | N/A | |
| Saturated fat | 0.196g | 0.294g | 0% |
| Monounsaturated fat | 0.213g | 0.258g | 0% |
| Tryptophan | 0.13mg | 0.103mg | 0% |
| Threonine | 0.442mg | 0.271mg | 0% |
| Isoleucine | 0.566mg | 0.339mg | 0% |
| Leucine | 1.112mg | 0.656mg | 0% |
| Lysine | 0.416mg | 0.215mg | 0% |
| Methionine | 0.251mg | 0.183mg | 0% |
| Phenylalanine | 0.772mg | 0.398mg | 0% |
| Valine | 0.687mg | 0.47mg | 0% |
| Histidine | 0.379mg | 0.185mg | 0% |
| Fructose | 0.11g | 0.02g | 0% |
| Omega-3 - ALA | 0.048g | N/A |
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
35%
24%
Minerals Daily Need Coverage Score
150%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 7.51g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Khorasan wheat is lower in Saturated fat (difference - 0.098g)
Which food is lower in glycemic index?
Khorasan wheat is lower in glycemic index (difference - 14)
Which food is cheaper?
Khorasan wheat is cheaper (difference - $1.4)
Which food is richer in minerals?
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)