Semolina vs Rye flour
Nutrition comparison per 100 g serving
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Rye flour wins in 23 out of 29 nutrient categories
Semolina: 2
vs
Rye flour: 23
(4 ties)
Overview
Vitamins
| Vitamin | Semolina | Rye flour | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 30.4 MG | |
| Folate, total | 72 UG | 33 UG | |
| Niacin | 3.3 MG | 4.3 MG | |
| Pantothenic acid | 0.6 MG | 1.5 MG | |
| Riboflavin | 0.1 MG | 0.3 MG | |
| Thiamin | 0.3 MG | 0.3 MG | |
| Vitamin A, RAE | 0 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.4 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 2.7 MG | |
| Vitamin K (phylloquinone) | 0 UG | 5.9 UG |
Minerals
| Mineral | Semolina | Rye flour | Winner |
|---|---|---|---|
| Calcium, Ca | 17 MG | 37 MG | |
| Copper, Cu | 0.2 MG | 0.6 MG | |
| Iron, Fe | 1.2 MG | 5.0 MG | |
| Magnesium, Mg | 47 MG | 160 MG | |
| Manganese, Mn | 0.6 MG | 6.1 MG | |
| Phosphorus, P | 136 MG | 499 MG | |
| Potassium, K | 186 MG | 717 MG | |
| Selenium, Se | 0 UG | 18 UG | |
| Sodium, Na | 1 MG | 2 MG | |
| Zinc, Zn | 1.1 MG | 5.0 MG |