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  6. Semolina vs. Porridge

Semolina vs. Porridge — In-Depth Nutrition Comparison

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How are semolina and porridge different?

  • Semolina is higher in manganese, vitamin B6, selenium, vitamin B3, copper, phosphorus, vitamin B1, vitamin B5, and zinc; however, porridge is richer in iron.
  • Daily need coverage for manganese for semolina is 45% higher.
  • Semolina contains 35 times more vitamin B6 than porridge. While semolina contains 0.452mg of vitamin B6, porridge contains only 0.013mg.
  • Semolina has a lower glycemic index (54) than porridge (66).

Rice, white, long-grain, parboiled, unenriched, dry and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Semolina vs Porridge 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +440%
Contains more PotassiumPotassium +987.5%
Contains more CopperCopper +610%
Contains more ZincZinc +684.6%
Contains more PhosphorusPhosphorus +920%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +610.7%
Contains more CalciumCalcium +22.5%
Contains more IronIron +405.4%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +307.3%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +870.8%
Contains more Vitamin B5Vitamin B5 +846.5%
Contains more Vitamin B6Vitamin B6 +3376.9%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Semolina Porridge DV% diff.
Manganese 1.035mg 0mg 45%
Iron 0.74mg 3.74mg 38%
Vitamin B6 0.452mg 0.013mg 34%
Selenium 19.9µg 2.8µg 31%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.52mg 28%
Copper 0.284mg 0.04mg 27%
Carbs 80.89g 10.52g 23%
Phosphorus 153mg 15mg 20%
Calories 374kcal 50kcal 16%
Vitamin B1 0.224mg 0.055mg 14%
Protein 7.51g 1.44g 12%
Vitamin B5 0.672mg 0.071mg 12%
Zinc 1.02mg 0.13mg 8%
Magnesium 27mg 5mg 5%
Potassium 174mg 16mg 5%
Fiber 1.8g 0.5g 5%
Calcium 71mg 87mg 2%
Vitamin B2 0.05mg 0.025mg 2%
Fats 1.03g 0.21g 1%
Folate 8µg 12µg 1%
Saturated fat 0.294g 0.033g 1%
Monounsaturated fat 0.258g 0.028g 1%
Polyunsaturated fat 0.322g 0.114g 1%
Protein per 100 calories 2g 2.9g N/A
Calories per 10 g protein 498kcal 347kcal N/A
Weight per 100 calories 27g 200g N/A
Net carbs 79.09g 10.02g N/A
Sugar 0.33g 0.03g N/A
Sodium 2mg 6mg 0%
Vitamin E 0.03mg 0.02mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.103mg 0.02mg 0%
Threonine 0.271mg 0.045mg 0%
Isoleucine 0.339mg 0.063mg 0%
Leucine 0.656mg 0.11mg 0%
Lysine 0.215mg 0.037mg 0%
Methionine 0.183mg 0.027mg 0%
Phenylalanine 0.398mg 0.078mg 0%
Valine 0.47mg 0.07mg 0%
Histidine 0.185mg 0.033mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +421.5%
Contains more FatsFats +390.5%
Contains more CarbsCarbs +668.9%
Contains more OtherOther +222.7%
Contains more WaterWater +788.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +821.4%
Contains more Poly. FatPolyunsaturated fat +182.5%
Contains less Sat. FatSaturated fat -88.8%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.