Wheat flour, whole-grain vs. Semolina — In-Depth Nutrition Comparison
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What are the main differences between wheat flour, whole-grain and semolina?
- Semolina has less manganese, selenium, iron, fiber, phosphorus, magnesium, vitamin B1, zinc, copper, and folate than wheat flour, whole-grain.
- Wheat flour, whole-grain's daily need coverage for manganese is 132% higher.
- Wheat flour, whole-grain has 6 times more fiber than semolina. Wheat flour, whole-grain has 10.7g of fiber, while semolina has 1.8g.
We used Wheat flour, whole-grain and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.
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 MagnesiumMagnesium | +407.4% |
| Contains more PotassiumPotassium | +108.6% |
| Contains more IronIron | +386.5% |
| Contains more CopperCopper | +44.4% |
| Contains more ZincZinc | +154.9% |
| Contains more PhosphorusPhosphorus | +133.3% |
| Contains more ManganeseManganese | +292.9% |
| Contains more SeleniumSelenium | +210.6% |
| Contains more CalciumCalcium | +108.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2266.7% |
| Contains more Vitamin B1Vitamin B1 | +124.1% |
| Contains more Vitamin B2Vitamin B2 | +230% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more FolateFolate | +450% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +11.4% |
| Contains more Vitamin B6Vitamin B6 | +11.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.21 g
Fats:
2.5 g
Carbs:
71.97 g
Water:
10.74 g
Other:
1.58 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more ProteinProtein | +75.9% |
| Contains more FatsFats | +142.7% |
| Contains more OtherOther | +122.5% |
| Contains more CarbsCarbs | +12.4% |
~equal in
Water
~9.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.43 g
Monounsaturated fat:
Mono. Fat
0.283 g
Polyunsaturated fat:
Poly. Fat
1.167 g
Saturated Fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Poly. FatPolyunsaturated fat | +262.4% |
| Contains less Sat. FatSaturated Fat | -31.6% |
~equal in
Monounsaturated fat
~0.258g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
57.77 g
Sucrose:
0.36 g
Glucose:
0 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +71.4% |
| Contains more FructoseFructose | +150% |
| Contains more StarchStarch | +18.2% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 340kcal | 374kcal |
|
| Protein | 13.21g | 7.51g |
|
| Fats | 2.5g | 1.03g |
|
| Net carbs | 61.27g | 79.09g |
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| Carbs | 71.97g | 80.89g |
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| Magnesium | 137mg | 27mg |
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| Calcium | 34mg | 71mg |
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| Potassium | 363mg | 174mg |
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| Iron | 3.6mg | 0.74mg |
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| Sugar | 0.41g | 0.33g |
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| Fiber | 10.7g | 1.8g |
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| Copper | 0.41mg | 0.284mg |
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| Zinc | 2.6mg | 1.02mg |
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| Starch | 57.77g | 68.29g |
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| Phosphorus | 357mg | 153mg |
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| Sodium | 2mg | 2mg | |
| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.71mg | 0.03mg |
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| Manganese | 4.067mg | 1.035mg |
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| Selenium | 61.8µg | 19.9µg |
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| Vitamin B1 | 0.502mg | 0.224mg |
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| Vitamin B2 | 0.165mg | 0.05mg |
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| Vitamin B3 | 4.957mg | 5.048mg |
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| Vitamin B5 | 0.603mg | 0.672mg |
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| Vitamin B6 | 0.407mg | 0.452mg |
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| Vitamin K | 1.9µg | 0.1µg |
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| Folate | 44µg | 8µg |
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| Choline | 31.2mg |
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| Saturated Fat | 0.43g | 0.294g |
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| Monounsaturated fat | 0.283g | 0.258g |
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| Polyunsaturated fat | 1.167g | 0.322g |
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| Tryptophan | 0.174mg | 0.103mg |
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| Threonine | 0.367mg | 0.271mg |
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| Isoleucine | 0.443mg | 0.339mg |
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| Leucine | 0.898mg | 0.656mg |
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| Lysine | 0.359mg | 0.215mg |
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| Methionine | 0.228mg | 0.183mg |
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| Phenylalanine | 0.682mg | 0.398mg |
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| Valine | 0.564mg | 0.47mg |
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| Histidine | 0.357mg | 0.185mg |
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| Fructose | 0.05g | 0.02g |
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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
35%
24%
Minerals Daily Need Coverage Score
150%
52%
Comparison summary
Which food is lower in glycemic index?
Wheat flour, whole-grain is lower in glycemic index (difference - 54)
Which food is cheaper?
Wheat flour, whole-grain is cheaper (difference - $1.4)
Which food is richer in minerals?
Wheat flour, whole-grain is relatively richer in minerals
Which food is richer in vitamins?
Wheat flour, whole-grain is relatively richer in vitamins
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Semolina is lower in Saturated Fat (difference - 0.136g)
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)