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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.

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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Flour 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
Flour
1
:
Contains more Iron +527%
Contains more Calcium +373.3%
Contains more Potassium +62.6%
Contains more Magnesium +22.7%
Contains more Copper +97.2%
Contains more Zinc +45.7%
Contains more Phosphorus +41.7%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +527%
Contains more Calcium +373.3%
Contains more Potassium +62.6%
Contains more Magnesium +22.7%
Contains more Copper +97.2%
Contains more Zinc +45.7%
Contains more Phosphorus +41.7%
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
Flour
6
:
Contains more Vitamin E +100%
Contains more Vitamin B1 +250.4%
Contains more Vitamin B2 +888%
Contains more Vitamin B3 +17%
Contains more Vitamin K +200%
Contains more Folate +2187.5%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +927.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin E +100%
Contains more Vitamin B1 +250.4%
Contains more Vitamin B2 +888%
Contains more Vitamin B3 +17%
Contains more Vitamin K +200%
Contains more Folate +2187.5%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +927.3%

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
50
Flour
26
Semolina
Mineral Summary Score
40
Flour
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
62%
Flour
45%
Semolina
Carbohydrates
76%
Flour
81%
Semolina
Fats
5%
Flour
5%
Semolina

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.139g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.4)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

All nutrients comparison - raw data values

Nutrient Flour Semolina Opinion
Calories 364 374 Semolina
Protein 10.33 7.51 Flour
Fats 0.98 1.03 Semolina
Vitamin C 0 0
Carbs 76.31 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 0.74 Flour
Calcium 15 71 Semolina
Potassium 107 174 Semolina
Magnesium 22 27 Semolina
Sugar 0.27 0.33 Flour
Fiber 2.7 1.8 Flour
Copper 0.144 0.284 Semolina
Zinc 0.7 1.02 Semolina
Starch 68.29 Semolina
Phosphorus 108 153 Semolina
Sodium 2 2
Vitamin A 0 0
Vitamin E 0.06 0.03 Flour
Vitamin D 0 0
Vitamin B1 0.785 0.224 Flour
Vitamin B2 0.494 0.05 Flour
Vitamin B3 5.904 5.048 Flour
Vitamin B5 0.438 0.672 Semolina
Vitamin B6 0.044 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.3 0.1 Flour
Folate 183 8 Flour
Trans Fat
Saturated Fat 0.155 0.294 Flour
Monounsaturated Fat 0.087 0.258 Semolina
Polyunsaturated fat 0.413 0.322 Flour
Tryptophan 0.127 0.103 Flour
Threonine 0.281 0.271 Flour
Isoleucine 0.357 0.339 Flour
Leucine 0.71 0.656 Flour
Lysine 0.228 0.215 Flour
Methionine 0.183 0.183
Phenylalanine 0.52 0.398 Flour
Valine 0.415 0.47 Semolina
Histidine 0.23 0.185 Flour
Fructose 0.02 Semolina

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.