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  6. Wheat gluten vs. Semolina

Wheat gluten vs. Semolina — In-Depth Nutrition Comparison

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How are wheat gluten and semolina different?

  • Wheat gluten is richer in protein, iron, selenium, and phosphorus, while semolina is higher in vitamin B6, vitamin B3, carbs, vitamin B1, vitamin B5, and copper.
  • Wheat gluten covers your daily need for protein 161% more than semolina.
  • Wheat gluten contains 7 times more iron than semolina. Wheat gluten contains 5.2mg of iron, while semolina contains 0.74mg.

Vital wheat gluten and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

Infographic

Wheat gluten vs Semolina infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
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%
Contains more CalciumCalcium +100%
Contains more IronIron +602.7%
Contains more PhosphorusPhosphorus +69.9%
Contains more SeleniumSelenium +99.5%
Contains more PotassiumPotassium +74%
Contains more CopperCopper +56%
Contains more ZincZinc +20%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +∞%
~equal in Magnesium ~27mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Semolina DV% diff.
Protein 75.16g 7.51g 135%
Iron 5.2mg 0.74mg 56%
Manganese 1.035mg 45%
Selenium 39.7µg 19.9µg 36%
Vitamin B6 0mg 0.452mg 35%
Vitamin B3 0mg 5.048mg 32%
Starch 68.29g 28%
Carbs 13.79g 80.89g 22%
Vitamin B1 0mg 0.224mg 19%
Phosphorus 260mg 153mg 15%
Vitamin B5 0mg 0.672mg 13%
Copper 0.182mg 0.284mg 11%
Calcium 142mg 71mg 7%
Fiber 0.6g 1.8g 5%
Vitamin B2 0mg 0.05mg 4%
Polyunsaturated fat 0.81g 0.322g 3%
Potassium 100mg 174mg 2%
Zinc 0.85mg 1.02mg 2%
Folate 0µg 8µg 2%
Fats 1.85g 1.03g 1%
Sodium 29mg 2mg 1%
Calories 370kcal 374kcal 0%
Protein per 100 calories 20g 2g N/A
Calories per 10 g protein 49kcal 498kcal N/A
Weight per 100 calories 27g 27g N/A
Net carbs 13.19g 79.09g N/A
Magnesium 25mg 27mg 0%
Sugar 0g 0.33g N/A
Vitamin E 0mg 0.03mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.272g 0.294g 0%
Monounsaturated fat 0.156g 0.258g 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +900.8%
Contains more FatsFats +79.6%
Contains more CarbsCarbs +486.6%
Contains more WaterWater +20.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
34% 30% 37%
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 +151.6%
Contains more Mono. FatMonounsaturated fat +65.4%
~equal in Saturated fat ~0.294g

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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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.