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Wheat vs Semolina - In-Depth Nutrition Comparison

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Important differences between Wheat and Semolina

  • Semolina has less Selenium, Manganese, Phosphorus, Iron, Copper, Zinc, Magnesium, Vitamin B1, Vitamin B3, and Folate.
  • Wheat's daily need coverage for Selenium is 126% more.
  • Wheat has 5 times more Folate than Semolina. Wheat has 43µg of Folate, while Semolina has 8µg.

The food varieties used in the comparison are Wheat, durum and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

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
Wheat
6
:
Contains more Iron +375.7%
Contains more Magnesium +433.3%
Contains more Phosphorus +232%
Contains more Potassium +147.7%
Contains more Zinc +307.8%
Contains more Copper +94.7%
Contains more Calcium +108.8%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +375.7%
Contains more Magnesium +433.3%
Contains more Phosphorus +232%
Contains more Potassium +147.7%
Contains more Zinc +307.8%
Contains more Copper +94.7%
Contains more Calcium +108.8%
Equal in Sodium - 2

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
Wheat
5
:
Contains more Vitamin B1 +87.1%
Contains more Vitamin B2 +142%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +39.1%
Contains more Folate +437.5%
Equal in Vitamin B6 - 0.452
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 B1 +87.1%
Contains more Vitamin B2 +142%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +39.1%
Contains more Folate +437.5%
Equal in Vitamin B6 - 0.452

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

All nutrients comparison - raw data values

Nutrient Wheat Semolina Opinion
Net carbs 71.13g 79.09g Semolina
Protein 13.68g 7.51g Wheat
Fats 2.47g 1.03g Wheat
Carbs 71.13g 80.89g Semolina
Calories 339kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar g 0.33g Wheat
Fiber g 1.8g Semolina
Calcium 34mg 71mg Semolina
Iron 3.52mg 0.74mg Wheat
Magnesium 144mg 27mg Wheat
Phosphorus 508mg 153mg Wheat
Potassium 431mg 174mg Wheat
Sodium 2mg 2mg
Zinc 4.16mg 1.02mg Wheat
Copper 0.553mg 0.284mg Wheat
Vitamin A 0IU 0IU
Vitamin E mg 0.03mg Semolina
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.419mg 0.224mg Wheat
Vitamin B2 0.121mg 0.05mg Wheat
Vitamin B3 6.738mg 5.048mg Wheat
Vitamin B5 0.935mg 0.672mg Wheat
Vitamin B6 0.419mg 0.452mg Semolina
Folate 43µg 8µg Wheat
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Semolina
Tryptophan 0.176mg 0.103mg Wheat
Threonine 0.366mg 0.271mg Wheat
Isoleucine 0.533mg 0.339mg Wheat
Leucine 0.934mg 0.656mg Wheat
Lysine 0.303mg 0.215mg Wheat
Methionine 0.221mg 0.183mg Wheat
Phenylalanine 0.681mg 0.398mg Wheat
Valine 0.594mg 0.47mg Wheat
Histidine 0.322mg 0.185mg Wheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.454g 0.294g Semolina
Monounsaturated Fat 0.344g 0.258g Wheat
Polyunsaturated fat 0.978g 0.322g Wheat

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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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
37
Wheat
26
Semolina
Mineral Summary Score
100
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
82%
Wheat
45%
Semolina
Carbohydrates
71%
Wheat
81%
Semolina
Fats
11%
Wheat
5%
Semolina

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.33g)
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 richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.16g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.