Flour vs. Semolina — In-Depth Nutrition Comparison
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What are the differences between flour and semolina?
- Flour is higher in iron, vitamin B1, folate, vitamin B2, and selenium, yet semolina is higher in vitamin B6, copper, manganese, phosphorus, and calcium.
- Flour's daily need coverage for iron is 49% more.
- Flour has 23 times more folate than semolina. While flour has 183µg of folate, semolina has only 8µg.
- The glycemic index of semolina is lower.
We used Wheat flour, white, all-purpose, enriched, bleached and Rice, white, long-grain, parboiled, unenriched, dry types in this article.
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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 IronIron | +527% |
| Contains more SeleniumSelenium | +70.4% |
| Contains more MagnesiumMagnesium | +22.7% |
| Contains more CalciumCalcium | +373.3% |
| Contains more PotassiumPotassium | +62.6% |
| Contains more CopperCopper | +97.2% |
| Contains more ZincZinc | +45.7% |
| Contains more PhosphorusPhosphorus | +41.7% |
| Contains more ManganeseManganese | +51.8% |
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 EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +250.4% |
| Contains more Vitamin B2Vitamin B2 | +888% |
| Contains more Vitamin B3Vitamin B3 | +17% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +2187.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +53.4% |
| Contains more Vitamin B6Vitamin B6 | +927.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +37.5% |
| Contains more WaterWater | +20.9% |
| Contains more OtherOther | +54.3% |
~equal in
Fats
~1.03g
~equal in
Carbs
~80.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -47.3% |
| Contains more Poly. FatPolyunsaturated fat | +28.3% |
| Contains more Mono. FatMonounsaturated fat | +196.6% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 4.64mg | 0.74mg | 49% |
| Vitamin B1 | 0.785mg | 0.224mg | 47% |
| Folate | 183µg | 8µg | 44% |
| Vitamin B2 | 0.494mg | 0.05mg | 34% |
| Vitamin B6 | 0.044mg | 0.452mg | 31% |
| Starch | 68.29g | 28% | |
| Selenium | 33.9µg | 19.9µg | 25% |
| Copper | 0.144mg | 0.284mg | 16% |
| Manganese | 0.682mg | 1.035mg | 15% |
| Phosphorus | 108mg | 153mg | 6% |
| Protein | 10.33g | 7.51g | 6% |
| Calcium | 15mg | 71mg | 6% |
| Vitamin B3 | 5.904mg | 5.048mg | 5% |
| Vitamin B5 | 0.438mg | 0.672mg | 5% |
| Fiber | 2.7g | 1.8g | 4% |
| Zinc | 0.7mg | 1.02mg | 3% |
| Potassium | 107mg | 174mg | 2% |
| Choline | 10.4mg | 2% | |
| Carbs | 76.31g | 80.89g | 2% |
| Saturated fat | 0.155g | 0.294g | 1% |
| Polyunsaturated fat | 0.413g | 0.322g | 1% |
| Calories | 364kcal | 374kcal | 1% |
| Magnesium | 22mg | 27mg | 1% |
| Fats | 0.98g | 1.03g | 0% |
| Net carbs | 73.61g | 79.09g | N/A |
| Sugar | 0.27g | 0.33g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin E | 0.06mg | 0.03mg | 0% |
| Vitamin K | 0.3µg | 0.1µg | 0% |
| Monounsaturated fat | 0.087g | 0.258g | 0% |
| Tryptophan | 0.127mg | 0.103mg | 0% |
| Threonine | 0.281mg | 0.271mg | 0% |
| Isoleucine | 0.357mg | 0.339mg | 0% |
| Leucine | 0.71mg | 0.656mg | 0% |
| Lysine | 0.228mg | 0.215mg | 0% |
| Methionine | 0.183mg | 0.183mg | 0% |
| Phenylalanine | 0.52mg | 0.398mg | 0% |
| Valine | 0.415mg | 0.47mg | 0% |
| Histidine | 0.23mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% |
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
46%
24%
Minerals Daily Need Coverage Score
59%
52%
Comparison summary
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 0.139g)
Which food is cheaper?
Flour is cheaper (difference - $0.4)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)