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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +77.8%
Contains more IronIron +137.8%
Contains more ZincZinc +80.4%
Contains more SeleniumSelenium +60.3%
Contains more CalciumCalcium +688.9%
Contains more CopperCopper +37.2%
Contains less SodiumSodium -75%
~equal in Potassium ~174mg
~equal in Phosphorus ~153mg
~equal in Manganese ~1.035mg

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin EVitamin E +700%
Contains more FolateFolate +37.5%
Contains more Vitamin B1Vitamin B1 +135.8%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +119%
Contains more Vitamin B6Vitamin B6 +545.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Semolina DV% diff.
Vitamin B6 0.07mg 0.452mg 29%
Starch 68.29g 28%
Selenium 31.9µg 19.9µg 22%
Carbs 27.6g 80.89g 18%
Vitamin B3 2.305mg 5.048mg 17%
Vitamin B5 0.672mg 13%
Iron 1.76mg 0.74mg 13%
Calories 132kcal 374kcal 12%
Vitamin B1 0.095mg 0.224mg 11%
Fiber 4.3g 1.8g 10%
Copper 0.207mg 0.284mg 9%
Zinc 1.84mg 1.02mg 7%
Calcium 9mg 71mg 6%
Magnesium 48mg 27mg 5%
Protein 5.71g 7.51g 4%
Vitamin B2 0.03mg 0.05mg 2%
Vitamin E 0.24mg 0.03mg 1%
Polyunsaturated fat 0.243g 0.322g 1%
Phosphorus 147mg 153mg 1%
Folate 11µg 8µg 1%
Saturated fat 0.077g 0.294g 1%
Fats 0.83g 1.03g 0%
Net carbs 23.3g 79.09g N/A
Potassium 164mg 174mg 0%
Sugar 3.07g 0.33g N/A
Sodium 8mg 2mg 0%
Manganese 1.03mg 1.035mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.002g N/A
Monounsaturated fat 0.084g 0.258g 0%
Tryptophan 0.051mg 0.103mg 0%
Threonine 0.172mg 0.271mg 0%
Isoleucine 0.22mg 0.339mg 0%
Leucine 0.432mg 0.656mg 0%
Lysine 0.161mg 0.215mg 0%
Methionine 0.097mg 0.183mg 0%
Phenylalanine 0.3mg 0.398mg 0%
Valine 0.267mg 0.47mg 0%
Histidine 0.147mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
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 WaterWater +561.1%
Contains more ProteinProtein +31.5%
Contains more FatsFats +24.1%
Contains more CarbsCarbs +193.1%
~equal in Other ~0.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
34% 30% 37%
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 -73.8%
Contains more Mono. FatMonounsaturated fat +207.1%
Contains more Poly. FatPolyunsaturated fat +32.5%

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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.