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  6. Wheat vs. Semolina

Wheat vs. Semolina — In-Depth Nutrition Comparison

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A recap on differences between Wheat and Semolina

  • Wheat is higher in Selenium, Iron, Fiber, Zinc, and Magnesium, yet Semolina is higher in Vitamin B6, Vitamin B3, Vitamin B1, Copper, and Calcium.
  • Semolina covers your daily Vitamin B6 needs 29% more than Wheat.
  • Wheat contains 2 times more Fiber than Semolina. While Wheat contains 4.3g of Fiber, Semolina contains only 1.8g.

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

Infographic

Wheat vs Semolina infographic
Infographic link

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.
Wheat
Wheat
4
:
6
Semolina
Semolina
Contains more Iron +137.8%
Contains more Magnesium +77.8%
Contains more Zinc +80.4%
Contains more Selenium +60.3%
Contains more Calcium +688.9%
Contains less Sodium -75%
Contains more Copper +37.2%
Equal in Phosphorus - 153
Equal in Potassium - 174
Equal in Manganese - 1.035
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +137.8%
Contains more Magnesium +77.8%
Contains more Zinc +80.4%
Contains more Selenium +60.3%
Contains more Calcium +688.9%
Contains less Sodium -75%
Contains more Copper +37.2%
Equal in Phosphorus - 153
Equal in Potassium - 174
Equal in Manganese - 1.035

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.
Wheat
Wheat
3
:
8
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Folate +37.5%
Contains more Vitamin B1 +135.8%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +119%
Contains more Vitamin B6 +545.7%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Semolina
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 +700%
Contains more Folate +37.5%
Contains more Vitamin B1 +135.8%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +119%
Contains more Vitamin B6 +545.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
:
4
Semolina
Semolina
Contains more Water +561.1%
Contains more Protein +31.5%
Contains more Fats +24.1%
Contains more Carbs +193.1%
Equal in Other - 0.71
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Water +561.1%
Contains more Protein +31.5%
Contains more Fats +24.1%
Contains more Carbs +193.1%
Equal in Other - 0.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Semolina
Semolina
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +207.1%
Contains more Polyunsaturated fat +32.5%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +207.1%
Contains more Polyunsaturated fat +32.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Semolina
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Semolina Opinion
Net carbs 23.3g 79.09g Semolina
Protein 5.71g 7.51g Semolina
Fats 0.83g 1.03g Semolina
Carbs 27.6g 80.89g Semolina
Calories 132kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 3.07g 0.33g Semolina
Fiber 4.3g 1.8g Wheat
Calcium 9mg 71mg Semolina
Iron 1.76mg 0.74mg Wheat
Magnesium 48mg 27mg Wheat
Phosphorus 147mg 153mg Semolina
Potassium 164mg 174mg Semolina
Sodium 8mg 2mg Semolina
Zinc 1.84mg 1.02mg Wheat
Copper 0.207mg 0.284mg Semolina
Manganese 1.03mg 1.035mg Semolina
Selenium 31.9µg 19.9µg Wheat
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg 0.03mg Wheat
Vitamin B1 0.095mg 0.224mg Semolina
Vitamin B2 0.03mg 0.05mg Semolina
Vitamin B3 2.305mg 5.048mg Semolina
Vitamin B5 0.672mg Semolina
Vitamin B6 0.07mg 0.452mg Semolina
Folate 11µg 8µg Wheat
Vitamin K 0.1µg Semolina
Tryptophan 0.051mg 0.103mg Semolina
Threonine 0.172mg 0.271mg Semolina
Isoleucine 0.22mg 0.339mg Semolina
Leucine 0.432mg 0.656mg Semolina
Lysine 0.161mg 0.215mg Semolina
Methionine 0.097mg 0.183mg Semolina
Phenylalanine 0.3mg 0.398mg Semolina
Valine 0.267mg 0.47mg Semolina
Histidine 0.147mg 0.185mg Semolina
Trans Fat 0.002g Semolina
Saturated Fat 0.077g 0.294g Wheat
Monounsaturated Fat 0.084g 0.258g Semolina
Polyunsaturated fat 0.243g 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Wheat
26%
Semolina
Minerals Daily Need Coverage Score
61%
Wheat
52%
Semolina

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.217g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 4)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 2.74g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Semolina
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.