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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 Magnesium +381.5%
Contains more Phosphorus +137.9%
Contains more Potassium +131.6%
Contains more Zinc +260.8%
Contains more Copper +78.2%
Contains more Calcium +222.7%
Contains less Sodium -60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +409.5%
Contains more Magnesium +381.5%
Contains more Phosphorus +137.9%
Contains more Potassium +131.6%
Contains more Zinc +260.8%
Contains more Copper +78.2%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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 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%

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Semolina Opinion
Net carbs 59.48g 79.09g Semolina
Protein 14.54g 7.51g Khorasan wheat
Fats 2.13g 1.03g Khorasan wheat
Carbs 70.58g 80.89g Semolina
Calories 337kcal 374kcal Semolina
Starch 52.41g 68.29g Semolina
Fructose 0.11g 0.02g Khorasan wheat
Sugar 7.84g 0.33g Semolina
Fiber 11.1g 1.8g Khorasan wheat
Calcium 22mg 71mg Semolina
Iron 3.77mg 0.74mg Khorasan wheat
Magnesium 130mg 27mg Khorasan wheat
Phosphorus 364mg 153mg Khorasan wheat
Potassium 403mg 174mg Khorasan wheat
Sodium 5mg 2mg Semolina
Zinc 3.68mg 1.02mg Khorasan wheat
Copper 0.506mg 0.284mg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin E 0.61mg 0.03mg Khorasan wheat
Vitamin D IU 0IU Semolina
Vitamin D µg 0µg Semolina
Vitamin C 0mg 0mg
Vitamin B1 0.566mg 0.224mg Khorasan wheat
Vitamin B2 0.184mg 0.05mg Khorasan wheat
Vitamin B3 6.375mg 5.048mg Khorasan wheat
Vitamin B5 0.949mg 0.672mg Khorasan wheat
Vitamin B6 0.259mg 0.452mg Semolina
Folate µg 8µg Semolina
Vitamin B12 µg 0µg Semolina
Vitamin K 1.8µg 0.1µg Khorasan wheat
Tryptophan 0.13mg 0.103mg Khorasan wheat
Threonine 0.442mg 0.271mg Khorasan wheat
Isoleucine 0.566mg 0.339mg Khorasan wheat
Leucine 1.112mg 0.656mg Khorasan wheat
Lysine 0.416mg 0.215mg Khorasan wheat
Methionine 0.251mg 0.183mg Khorasan wheat
Phenylalanine 0.772mg 0.398mg Khorasan wheat
Valine 0.687mg 0.47mg Khorasan wheat
Histidine 0.379mg 0.185mg Khorasan wheat
Cholesterol 0mg 0mg
Trans Fat 0.005g g Semolina
Saturated Fat 0.196g 0.294g Khorasan wheat
Monounsaturated Fat 0.213g 0.258g Semolina
Polyunsaturated fat 0.621g 0.322g Khorasan wheat

Which food is preferable for your diet?

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

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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

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.

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.