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.
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" 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
