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Semolina vs. Wheat — In-Depth Nutrition Comparison

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A recap on the differences between semolina and wheat

  • Semolina is higher in vitamin B6, vitamin B3, vitamin B1, copper, and calcium, yet wheat is higher in selenium, iron, fiber, zinc, and magnesium.
  • Semolina covers your daily vitamin B6 needs 29% more than wheat.
  • Semolina contains 8 times more calcium than wheat. While semolina contains 71mg of calcium, wheat contains only 9mg.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Wheat, KAMUT khorasan, cooked.

Infographic

Semolina vs Wheat infographic
Infographic link

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%
Wheat
Wheat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +688.9%
Contains more CopperCopper +37.2%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +77.8%
Contains more IronIron +137.8%
Contains more ZincZinc +80.4%
Contains more SeleniumSelenium +60.3%
~equal in Potassium ~164mg
~equal in Phosphorus ~147mg
~equal in Manganese ~1.03mg

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%
Wheat
Wheat
2
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin B1Vitamin B1 +135.8%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +119%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +545.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +700%
Contains more FolateFolate +37.5%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Wheat DV% diff.
Vitamin B6 0.452mg 0.07mg 29%
Starch 68.29g 28%
Selenium 19.9µg 31.9µg 22%
Carbs 80.89g 27.6g 18%
Vitamin B3 5.048mg 2.305mg 17%
Iron 0.74mg 1.76mg 13%
Vitamin B5 0.672mg 13%
Calories 374kcal 132kcal 12%
Vitamin B1 0.224mg 0.095mg 11%
Fiber 1.8g 4.3g 10%
Copper 0.284mg 0.207mg 9%
Zinc 1.02mg 1.84mg 7%
Calcium 71mg 9mg 6%
Magnesium 27mg 48mg 5%
Protein 7.51g 5.71g 4%
Vitamin B2 0.05mg 0.03mg 2%
Phosphorus 153mg 147mg 1%
Vitamin E 0.03mg 0.24mg 1%
Folate 8µg 11µg 1%
Saturated fat 0.294g 0.077g 1%
Polyunsaturated fat 0.322g 0.243g 1%
Protein per 100 calories 2g 4.3g N/A
Calories per 10 g protein 498kcal 231kcal N/A
Weight per 100 calories 27g 76g N/A
Fats 1.03g 0.83g 0%
Net carbs 79.09g 23.3g N/A
Potassium 174mg 164mg 0%
Sugar 0.33g 3.07g N/A
Sodium 2mg 8mg 0%
Manganese 1.035mg 1.03mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.002g N/A
Monounsaturated fat 0.258g 0.084g 0%
Tryptophan 0.103mg 0.051mg 0%
Threonine 0.271mg 0.172mg 0%
Isoleucine 0.339mg 0.22mg 0%
Leucine 0.656mg 0.432mg 0%
Lysine 0.215mg 0.161mg 0%
Methionine 0.183mg 0.097mg 0%
Phenylalanine 0.398mg 0.3mg 0%
Valine 0.47mg 0.267mg 0%
Histidine 0.185mg 0.147mg 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
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +31.5%
Contains more FatsFats +24.1%
Contains more CarbsCarbs +193.1%
Contains more WaterWater +561.1%
~equal in Other ~0.68g

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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +207.1%
Contains more Poly. FatPolyunsaturated fat +32.5%
Contains less Sat. FatSaturated fat -73.8%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.